Ankle & foot
Knee-to-Wall Dorsiflexion
Restore ankle bend so the knee and hip stop paying the bill.
12 slow reps per side
Wall
Form stills · coming
Why we use it
If the ankle will not bend, the knee and hip buy the extra motion — often as a cave-in or a fold in the low back.
Start here
Face a wall, one foot forward (standing or half-kneeling). Drive the front knee toward the wall without the heel lifting.
How to
- 1Face a wall, one foot forward (standing or half-kneeling).
- 2Drive the front knee toward the wall without the heel lifting.
- 3Keep the arch from collapsing. Compare sides.
Feel for
Heel heavy. Knee tracking over the second toe. Pressure in the calf or front of the ankle — not a pinch.
Breathing
Easy breath. Rock gently at the sticky point. Do not bounce the heel.
Do this
- — Heel stays heavy. The arch does not collapse.
- — Knee tracks over the second toe, not inside the big toe.
- — Rock gently at the sticky point — do not bounce the heel.
Common mistakes
- — Rolling the foot in to get closer.
- — Lifting the heel and calling it range.
Regression · Progression
Easier: Start farther from the wall.
Harder: Add a 3-second pause at the closest honest point.