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

• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• Dorsiflexion Resisted Ball Roll with Core Activation with FMT

  This exercise helps develop dorsiflexion throughout a full range of hip, knee and ankle mobility.
• 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.