{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Ankle Dorsiflexion Rocks",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Ankle Rocks",
      "kind": "common"
    },
    {
      "text": "Half-Kneeling Dorsiflexion",
      "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",
      "stretch",
      "isolation-ankle"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "wall"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1804"
  },
  "id": "oec:half-kneeling-ankle-mobilization",
  "instructions": {
    "setup": [
      "Assume a half-kneeling position on a mat with one knee down and the working foot planted firmly in front of you.",
      "Position the front foot flat with the ankle directly underneath or slightly behind the knee."
    ],
    "steps": [
      "Shift your weight forward, driving the front knee directly over or slightly outside the middle toes.",
      "Continue translating the knee forward into end-range dorsiflexion while keeping your front heel glued to the floor.",
      "Pause for one to two seconds at end-range, feeling a stretch in the Achilles tendon and calf.",
      "Push through the front foot to rock back to the starting position with control."
    ],
    "breathing": "Inhale as you rock back; exhale slowly as you glide forward into the stretch.",
    "cues": [
      "Keep the heel glued to the floor.",
      "Track the knee over the second and third toes.",
      "Avoid letting the foot arch collapse inward."
    ],
    "common_faults": [
      {
        "fault": "Allowing the heel of the front foot to lift off the ground.",
        "correction": "Only drive the knee forward as far as you can maintain full contact with the entire foot, especially the heel."
      },
      {
        "fault": "Knee caving excessively inward into medial collapse.",
        "correction": "Direct the knee to track in line with or slightly outside the second and third toes."
      }
    ],
    "safety": {
      "precautions": [
        "Place a folded mat or cushion under the rear knee if kneeling causes discomfort."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Half-Kneeling Ankle Mobilization",
  "previous_ids": [
    "oec:ankle-dorsiflexion-rocks"
  ],
  "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: ankle dorsiflexion rocks",
        "url": "https://wger.de/en/exercise/1804/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:banded-ankle-mobilization"
    },
    {
      "type": "regression-of",
      "target": "oec:banded-ankle-mobilization"
    }
  ],
  "setup": {
    "position": "half-kneeling",
    "range": "full",
    "stance": {
      "kind": "split"
    }
  },
  "status": "active",
  "summary": "A dynamic mobility drill performed in a half-kneeling stance to improve talocrural joint dorsiflexion and calf compliance."
}