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

• Stick Work - Adductor Release

  This helps breakdown any facial restrictions and improve adductor flexibility.
• Open Half Kneeling Ankle Mobility with KB

  This exercise is focused on improving ankle dorsiflexion mobility.
• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• 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.