Feet & ankles • mobilize
The Foot Tripod
Creates a stable base before the knees, hips, and trunk have to organize above it.
Setup
Stand near a stable support. Find the heel, base of the big toe, and base of the little toe on each foot.
Key cues
- Let all three contact points meet the floor.
- Keep the toes relaxed instead of gripping.
- Maintain that contact as you gently shift your weight.
Keep the heel, base of the big toe, and base of the little toe connected.
Duration or repetitions
1–2 minutes of controlled foot contact
Easier option
Keep both feet grounded and use a stable support for balance.
Progression
Carry the same foot contact into the ankle rock and hip hinge.