Menu
Sign out

Child’s Pose With Plantar- and Dorsiflexion

A mobility exercise that combines child's pose with ankle flexion movements to improve ankle range of motion and calf flexibility.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Beginner

Technique

Start in child's pose with knees bent and sitting back on heels. Point toes (plantarflexion) and then flex toes toward shins (dorsiflexion). Hold each position and repeat.

Starting Position

Begin in child's pose position with knees bent, sitting back on heels, and arms extended forward.

Finishing Position

Return to neutral ankle position after completing the flexion movements.

Form Cues

Relax into child's pose, point toes fully, flex toes toward shins, breathe deeply, hold positions

Common Mistakes

Not fully pointing toes, poor dorsiflexion range, rushing movement, not holding positions, poor breathing

Progression Tips

Hold positions longer, add resistance bands, increase range of motion, try variations

Regression Tips

Reduce hold time, focus on form, practice basic child's pose, gentle movements

Safety Notes

Move slowly and avoid forcing the ankle movements. Stop if you experience ankle pain or discomfort. Maintain proper breathing throughout the exercise.