{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Banded Ankle Mobility",
      "kind": "common"
    },
    {
      "text": "Band-Assisted Ankle Dorsiflexion",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Banded Ankle Mobilization",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "soleus",
        "role": "stretched"
      },
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "prime-mover"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "mobility",
      "rehabilitation",
      "flexibility"
    ],
    "movement_patterns": [
      "mobility-drill",
      "isolation-ankle",
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "resistance-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1865"
  },
  "id": "oec:banded-ankle-mobilization",
  "instructions": {
    "setup": [
      "Anchor a strong resistance band to a sturdy low point behind you, such as the bottom of a rack.",
      "Step inside the loop and position the band across the front of the ankle, sitting just below the ankle bones (malleoli) over the talus.",
      "Adopt a half-kneeling position with the banded foot forward, moving far enough out to create backward and downward tension from the band."
    ],
    "steps": [
      "Ensure the front heel is planted firmly and remains glued to the ground.",
      "Drive your front knee directly forward over your middle toes into end-range dorsiflexion.",
      "Hold the forward position briefly to feel the mobilization at the ankle joint.",
      "Return the knee to the vertical starting position under control."
    ],
    "breathing": "Inhale to prepare and exhale smoothly as you push your knee forward into dorsiflexion.",
    "cues": [
      "Keep your heel glued down.",
      "Band stays below the ankle bones.",
      "Track your knee over your second and third toes."
    ],
    "common_faults": [
      {
        "fault": "Placing the band too high on the lower shin.",
        "correction": "Position the band directly over the talus below the malleoli so it mobilizes the joint instead of pulling the shin."
      },
      {
        "fault": "Heel lifting off the floor during the forward drive.",
        "correction": "Only push the knee as far forward as allows the heel to remain completely flat on the ground."
      },
      {
        "fault": "Knee collapsing inward into valgus.",
        "correction": "Track the knee in line with or slightly outside the middle toes."
      }
    ],
    "safety": {
      "precautions": [
        "Verify that the band is attached to an immovable anchor before placing tension on it."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "band-tension",
          "duration"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Banded Ankle Mobilization",
  "previous_ids": [
    "oec:banded-ankle-mobility"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Banded Ankle Mobility",
        "url": "https://wger.de/en/exercise/1865/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:half-kneeling-ankle-mobilization"
    },
    {
      "type": "substitute-for",
      "target": "oec:half-kneeling-ankle-mobilization"
    }
  ],
  "setup": {
    "position": "half-kneeling",
    "range": "full"
  },
  "status": "active",
  "summary": "A half-kneeling mobility drill using a resistance band anchored behind the ankle to promote posterior talar glide and improve dorsiflexion range of motion."
}