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Just One Move Movement

Ankle Rotation

Let’s get the ankles moving!

Instructions

  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets

Make it your own

  • Try it seated in a chair
  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets
  1. Stand with your feet together. You can hold onto a chair or the wall for balance
  2. Lift one leg slightly and rotate the ankle in slow, smooth circles 10-15 times
  3. Rotate in the other direction and switch legs. Repeat for 1-3 sets

Make it your own

  • Try doing this seated with your feet flat on the floor
  • From the floor, lift the toes up and keep your heel on the floor
  • Without using your knee, rotate the foot out and slowly lower to the floor
  • Keeping your foot on the floor, rotate the foot inward, again without using your knee
  • Lift the toes and rotate back to the center and lower the foot down
  • Repeat circling the other direction

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Linda

June 13, 2025

I did some self-motivating, self-talk before starting my yoga session. I feel fatigued, tired, and stiff before I start, but after my spirit and mental health feel lifted and I feel motivated for the rest of the day.

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June 13, 2025

Today, I did my favorite online stretching routine. I feel stiff and sore everywhere before I start, but after, I feel like I can move again.

Carole

June 13, 2025

I got moving by going for a walk with the intention of taking some nature photos. I feel stiff, sore, and tired before I start. After, I feel energized, less stiff, and my mood improves.

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