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.


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. 


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. 

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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