Knee to wall
Also called ankle mobility, ankle rock
- Works
- Calves · gastrocnemius and soleus
- Shins · tibialis anterior
- Needs
- No equipment
Setup
Stand facing a wall with one foot about a hand's length from it. Put your hands on the wall.
Steps
- Keep the heel on the floor.
- Bend the knee forward to touch the wall.
- Straighten it again.
- Move the foot back a little when touching is easy. Do all reps, then change feet.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the front of the ankle and the lower calf.
Common mistakes
- Letting the heel lift.
- Letting the knee fall inward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.