📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
Ankle-Tip Rocking
Positions & Range of Motion
- Start
- standing with feet hip-width apart, weight balanced evenly through both feet
- End
- weight rocked slowly and slightly forward onto the balls of the feet, then back onto the heels, attending to proprioceptive/interoceptive feedback (eyes open or closed)
- Range of Motion
- small-amplitude ankle dorsiflexion↔plantarflexion weight shift at slow tempo; minimal excursion, attention-focused
How to Perform
Stand with feet hip-width, weight balanced. Rock slowly forward onto the balls of the feet, then backward onto the heels — small amplitude, slow tempo. Attend to proprioceptive and interoceptive feedback throughout.
Opens a YouTube search for “Ankle-Tip Rocking”
Coaching Cues
- 1
Rock at a pace where you can feel the weight shift through every part of your foot
(verbal) - 2
Eyes can be open or closed — closed adds vestibular load
(verbal)
Evidence-Based Dosing & EMG Data
1–2 minutes, 2–3×/day. Useful before or between focused work blocks.
Muscles Involved (0)
No muscles linked.
Easier Variations ↓
Seated Rocking
Perform seated with feet on the floor — same intent, less balance demand.
Harder Variations ↑
Eyes Closed + Reduced Base
Narrow stance and close eyes.
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
Mindful-movement framework: motor plans, attention, and executive goals are reciprocally linked; movement training engages higher-order inhibition. Brief mindfulness interventions increase bodily awareness in sedentary adults [Clark 2015 Front Hum Neurosci; Meggs & Chen 2021].