Improve Mobility with Knee & Ankle Rotations

Knee & Ankle Rotations

Rep Range

Time Based

Hints

Start by standing with feet together, knees slightly bent. Place your hands on your knees, keeping the same side hand on the same side knee. Using your body and core, initiate a rotation of your knees in a complete circle to one side. The movement should be controlled and smooth. After completing the rotation in one direction, reverse the movement, rotating your knees to the opposite side.

Common Mistakes

Avoid over-extending or putting too much force into the rotation, as this can lead to strain or injury. Ensure that you're moving within your comfortable range of motion. Lifting the heels off the ground or shifting weight excessively can reduce the effectiveness of the stretch and introduce unnecessary strain on the ankles.

Breathing

Focus on maintaining a steady breathing pattern. Inhale as you begin the rotation, and exhale as you finish the circle. Proper breathing can help relax the muscles and promote a better stretch.

Muscle Focus

Primary Focus Area

Knees, Ankles