Dorsiflexion from Half Kneeling with Dowel

This exercise will assist in improving ankle mobility.

Set-up: Begin in the narrow half kneeling position with a dowel in front of the 4th toe.

Action: While staying tall, take the knee outside of the dowel and drive it forward. The heel of the front foot should maintain contact with the floor. Find the end range of motion and cycle through a breath.

Return: Return to the start position and repeat. 

Related Exercises

• Foam Roller - Gluteal Muscle

  This helps breakdown any facial restrictions and improve glute flexibility.
• Half Kneeling KB Halo

  This exercise achieves upper mobility and lower body motor control in the half kneeling position.
• Leg Lock Bridge

  This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
• Tall Kneeling Turns Posterior Load

  This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.