Quadruped Rock Back – Ankle Plantarflexion Stretch Bias

  • HOW:โ€ฏ Get into the quadruped position on all fours with your toes down. You want to position our toes so that they are pointing behind you. Slowly shift your hips back and put more weight onto your feet. You can even shift sideways to put more weight on one foot than the other. The goal is to increase the amount of stretch and pressure on your ankle and big toe moving backward into flexion. This stretch may not be comfortable. It is up to you to determine how much weight to put on your foot โ€“ only put as much as you can handle. Go gentle!
 
  • FEEL:โ€ฏ You should feel a deep stretch in your big toe itself and on top of the foot as well.
 
  • COMPENSATION: โ€ฏNone. Only put as much pressure as you can handle. This joint is a sensitive one, go slow!

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