Selected Exercise
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Ankle Dorsiflexion Mobilization While maintaining heel on the ground (can pin down with web space of hand shown in bottom right picture)drive knee past ankle applying forward/downward pressure using body weight and same side hand. Each repetition try to drive knee further past toes. Can change angle of the foot if there is pinching.
Reps
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1 Time
2 Times
3 Times
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5 Times
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7 Times
8 Times
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20 Times
21 Times
22 Times
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30 Times
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35 Times
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45 Times
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48 Times
49 Times
50 Times
Hold
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0 Seconds
1 Second
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3 Seconds
4 Seconds
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6 Seconds
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8 Seconds
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20 Seconds
25 Seconds
30 Seconds
35 Seconds
45 Seconds
1 Minute
2 Minutes
3 Minutes
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5 Minutes
6 Minutes
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15 Minutes
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25 Minutes
30 Minutes
Duration
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10 Seconds
15 Seconds
20 Seconds
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30 Seconds
45 Seconds
60 Seconds
90 Seconds
2 Minutes
3 Minutes
4 Minutes
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6 Minutes
7 Minutes
8 Minutes
9 Minutes
10 Minutes
11 Minutes
12 Minutes
13 Minutes
14 Minutes
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20 Minutes
25 Minutes
30 Minutes
40 Minutes
45 Minutes
60 Minutes
70 Minutes
80 Minutes
90 Minutes
2 Hours
3 Hours
4 Hours
5 Hours
Complete
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1 Set
2 Sets
3 Sets
4 Sets
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6 Sets
7 Sets
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9 Sets
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11 Sets
12 Sets
13 Sets
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17 Sets
18 Sets
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20 Sets
Set(s)
Perform
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Time(s)
a Day
a Week
an Hour
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Created - Dec 11th, 2018
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Exercise Created By
Matt Minard, PT,DPT,OCS,CMTPT,CSCS,Cert.MDT
