By body part
Six practices that work on your ankles and feet. Every one runs right here in the browser, guided and free.
Balance work, not just stretching.
The long ankle session. As much strength and balance as stretching.
For stiff ankles, before you put weight on them.
Works the calves at different angles, then the feet and toes.
Works the backs of the legs, hips to heels.
Made for straight out of bed. Light and easy.
Ankles and feet get the least attention and do the most walking. These practices work in three directions: bending the ankle forward, moving the foot and toes, and standing on one leg.
That last one is not filler. Balance is trainable, and of everything studied for ankles it has the strongest support behind it. Standing on one foot while you brush your teeth is a legitimate use of the idea.
Bending the ankle forward, which clinicians call dorsiflexion, is the range that limits squatting and comfortable stairs. Static stretching is the most efficient way to add to it, worth around five degrees in healthy adults.
For a rough self-check: kneel facing a wall with one foot forward, and see how far back that foot can go while the knee still touches. Compare sides. It is worth more as a before-and-after than as a prediction about anything.
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