Single-Leg Ankle Mobilization

Start: Stand in front of a wall and press your hands flat against it. Stand in a staggered stance, with your feet 2 to 3 feet apart. Your front toes should be a few inches away from the wall.

Movement: Slowly bend your knees and shift your weight forward, until you feel a stretch in the back of your front heel. Try to get your front knee as close to the wall as possible. Hold for 2 to 3 seconds, then return to the starting position. That is one repetition. If your knee touches the wall, scoot your front toes back an inch or 2, then try again.