MOVEMENT GUIDE / WALL
Ankle rock
With heel down, gently move knee forward over toes and return.
Target muscles
Joint control and comfortable range of motion
Setup
Start in a supported position and avoid forcing an end range.
Perform the move
With heel down, gently move knee forward over toes and return. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice accessible movement with control, rather than chasing extreme flexibility.
Common mistake
Lifting the heel to create extra range.
Alternative
Supported calf stretch
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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