Side-to-Side Ankle Rocks

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Single position

Hold time

30 s per set in our routines

How to do the Side-to-Side Ankle Rocks

1. Stand with feet hip-width apart and arms relaxed.
2. Shift weight onto the outer edges of your feet, lifting the inner edges.
3. Roll through center and onto the inner edges, lifting the outer edges.
4. Continue rocking side to side with smooth control.

Tips

• Engage your core to stay balanced.
• Keep knees soft and avoid jerky movements.

Adjustments

• Hold a wall or chair for support if needed.
• Make the movement smaller if a full range feels intense.
• Try the same action seated if standing is uncomfortable.

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