Ankle Dorsiflexion Rock | Self-stretch in 3D
Ankle Dorsiflexion Rock: standing (chair), ankle and calf. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Standing (chair) · Ankle and calf
A dynamic stretch for the ankle and calf, moving through a gradually larger range. It can also be used to prepare before exercise.
Starting position
Place the right foot on the seat of a stable chair and rest both hands on the right thigh.
Movement phases
1. Set up
Keep the right heel on the seat.
2. Small movements
Without lifting the heel, move the right knee towards the toes and back.
3. Larger range
Within a stretch in the calf and ankle, move the knee further forwards.
4. Smaller and stop
Make the movement smaller and bring the foot back to the floor.
What to check yourself
Check that the right heel stays down and the knee travels in line with the toes.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Use a stable chair without castors.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.
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