This exercise helps you turn your head and shoulders while kneeling tall and holding a weight behind you, using your breath to find your true range.
Dorsiflexion From Half Kneeling With Dowel
This exercise helps you improve ankle bend from a kneeling position by driving your knee forward and out past a dowel.
- Starting Position:
- Half Kneeling
Start: Kneel on one knee in a narrow half-kneeling stance. Stand a dowel on the floor in front of your fourth toe.
Action:
Staying tall, drive the knee forward and to the outside of the dowel.
The front heel stays on the floor.
Find the end of your range and take one full breath there.
Return to the start and repeat. Switch sides.
Feel: You should feel a stretch low in the calf and ankle. If the heel lifts, you've gone past your range — back off until it's down.
Related Exercises
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This exercise helps you unlock rotation through your upper back while stretching the front of the opposite hip, breathing your way into the turn.
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This exercise helps you loosen the outside of your lower leg with a massage stick for a freer, steadier ankle.
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This exercise helps you loosen the back of your thigh with a massage stick for easier bending and reaching.