Rocking Ankle Stretch
Facing a wall with the front forefoot up on a low plate and the heel down, rock the body toward the wall and back; the calf stretches a little more with each pass.
How to do it
Setup
Facing a wall, hands on it at chest height, the front forefoot up on a low plate or step, heel on the floor, the other foot a step behind.
Steps
- Rock the hips toward the wall, front knee straight, until the calf stretches.
- Rock back to ease the stretch.
- Keep rocking slowly, then switch legs.
Common mistakes
Front heel lifting off the floor: use a lower plate or stand closer. Bouncing hard at the far end: slow rocks, no jolt. Bending the front knee: keep it straight so the calf takes the stretch.
Breathing
Exhale rocking in, inhale rocking back.
