MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Supported heel-to-toe rock
Hold a stable support and gently shift between lifting toes and lifting heels. Keep the movement small and controlled. Start with 2 × 8 repetitions.
Target muscles
Ankles range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Hold a stable support and gently shift between lifting toes and lifting heels. Keep the movement small and controlled. Start with 2 × 8 repetitions. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the ankles. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Leaning away from support or rocking fast
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
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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