Unlock Your Ankles: Phase 1 of Better Movement

After building awareness through our foot work and adding movement to our squats, it's time to focus on ankle stability so we can get to mobility. Today we're starting with a foundational exercise that might surprise you – we're taking gravity out of the equation by lying down. This approach allows you to focus purely on the movement patterns that will serve as building blocks for everything that follows.

Why Ankle Stability Matters

Your ankles are crucial players in how you move through life, from walking upstairs to maintaining balance in your workouts. When we stop fighting with gravity, we can focus on building proper movement patterns without compensation.

The Exercise: Foundational Ankle Stability

Time needed: 8-10 minutes

Equipment Options: 

  • At home: A yoga block and wall
  • In studio: Reformer with medium springs (if you have access)

Level: All levels

Surface: Comfortable mat or padded surface

Setup for Home Practice:

  • Lie on your back with knees bent
  • Place a yoga block against the wall
  • Rest your feet flat on the block, about 4 inches apart, heels will hang off a little
  • Position yourself so your knees are comfortable (not locked or overly bent)
  • Keep your pelvis neutral (no tucking or arching)

Setup for Reformer:

  • Lie on the carriage with arches on the footbar, feet 4 inches apart
  • Use light resistance (approximately two medium springs)
  • Ensure your pelvis is neutral
  • Align knees with your first and second toes

The Movement Sequence:

Phase 1: Building Foundation

Begin with a preparatory inhale, feeling your feet steady on the block/footbar

EXHALE: 

  • Allow your knees to bend slightly
  • Keep your feet stable against the surface (on yoga block heels will raise slightly)
  • Feel your sitting bones gently widen
  • Maintain equal weight on the inside and outside of feet

INHALE:

  • Return to your starting position
  • Feel your sitting bones draw together naturally
  • Keep your core connection
  • Maintain steady ankles

Start with small, controlled movements. Simply holding your feet against the block or footbar while maintaining proper alignment is valuable work for your ankles, feet, legs, and core.

Optional Enhancement:

Place the WundaCore Resistance Ring between your inner thighs, just above your knees, for feedback about your alignment and core connection.

What You Should Feel:

  • Steady foot connection with the surface
  • Subtle widening of your sitting bones as you bend
  • Core engagement (navel drawn up and in at a diagonal)
  • Stability through your ankles
  • Connection from feet through legs to core

Pro Tips:

  • Keep movements small and controlled
  • Maintain steady breathing
  • Focus on quality over quantity
  • Listen to your body – this should feel like exploration

Coming Next Week:

We'll build on this foundation with Phase 2 of our ankle mobility series, where we'll progress to working with your heels lifted. Each phase builds purposefully on the last, creating strong, mobile, and resilient ankles.

Remember: These foundational movements create the stability and control needed for everything from better balance to more powerful movement. Take your time here – your ankles will thank you!

About the Author:

Amy Jordan is the founder of WundaBar Pilates and creator of WundaCore, bringing her innovative movement methodology to practitioners worldwide. Her ground-up approach to movement education has helped thousands of clients build stronger, more resilient bodies.

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