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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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Today, I got moving by: *insert daily activity here Before getting started, I felt: *insert 1-3 descriptors After moving, I felt: *insert 1-3 descriptors
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Manny

May 21, 2025

Today I did 3 rounds of finger stretches. My fingers were achy before, but they feel a lot more relaxed now. I will do this every day!

Matt

May 19, 2025

Gave the Seated Neck Glides a shot during my lunch break. Ten reps later the headache I usually get from hunching over my laptop just… lifted. Felt good enough to skip the Tylenol and finish the day pain-free!

Jamie

May 19, 2025

I had a hard time standing today. Finally decided to do some supported squats. I did them three times this week, and I can already start to feel more stable on my feet!

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