Dynamic Seated Ankle Roll

How to do it

1. Sit in a chair, resting one ankle just above the opposite knee.
2. Point the toes.
3. Draw the shape of a large circle with the foot.
4. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.
5. Repeat the sequence with the other foot.

Form cues

• Sit up tall; don’t round the spine.
• Breathe — Breathe evenly while performing the sequence.

Dosage

• Reps: 10–12 controlled reps per side
• Tempo: 1–3 s each
• Move smoothly, no bouncing.

Muscles worked

Stretches: ankle stabilizers

Target muscles

Related exercises