Today's Edge: Bound up ankles and hips can ruin performance and cause pain or injury. Stop assuming you're stuck with stiff ankles and tight hips for life.

BENEFITS: 

Here's one exercise that will get both your hips and ankles moving better. It targets the hip flexors, hamstrings, and ankle joints. It's also a perfect position to practice some breathing strategies and improve upper back tightness. 

COACHING KEYS: 

Keep your back leg straight during movement. Work to keep the glute on your back leg engaged. Take a deep breath as you rock back and exhale as you rock forward. Keep your chin tucked in comfortable double chin position. 

HOW TO USE: 
This a great dynamic warm-up exercise before any workout or activity. It's also great to do to at work if you sit a lot, or before/after a long car ride or flight. Shoot for 2-4 sets of 8-15 rock backs.


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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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