Foot, Knee, and Toe Ball over Mobilization

Setup

Standing upright on a flat surface, place your hands on your hips to maintain stability and balance.

Movement

1. Lift the heel of one foot off the ground, keeping only the ball of your foot in contact with the mat.

2. Gently rotate your ankle outward and inward, allowing the knee to follow the movement naturally.

3. Focus on slowly rolling through the base of the toes and the ball of the foot to mobilize the foot joints and ankle joint.

4. Maintain an upright posture throughout the movement, engaging your core.

Form Cues

• Ensure the movement remains controlled and deliberate rather than using momentum.

• Keep your hips square and stable while you isolate the lower leg and foot.

• Use your breath to maintain a steady rhythm throughout the mobilizations.