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How to Do Foot Rotations in 90/90 Neutral Back

Three Methods:Getting in the Starting PositionPerforming the Exercise FrequencyCommunity Q&A

This low-impact exercise will help you improve your sense of balance, as well as strengthen muscles and add to your range of motion.

Method 1
Getting in the Starting Position

  1. 1
    Position yourself in 90/90 neutral back. Make sure your legs at a right angle over a chair and your arms rest at your sides, palms facing upwards.

Method 2
Performing the Exercise

  1. 1
    Begin rotating one of your feet in clockwise circles. Try to increase your range of motion by stretching the ankle as far as possible and drawing large circles with your toes.
  2. 2
    After going in that direction for awhile, reverse your foot and start going counterclockwise. Again, focus on your ankle/toes to make sure you are maximizing your efforts.
  3. 3
    Once you've rotated your foot in both directions for a sufficient amount of time, flex your toes, pointing that same foot away from you. Then pull it away from you for however many repetitions you like.
  4. 4
    Repeat steps 2-4 with your other foot. Remember, you must keep the rest of the leg still as you do your foot rotations or else the exercise won't be as effective.

Method 3

  1. 1
    Do 20 repetitions of this exercise.
  2. 2
    In order to start seeing/feeling results, aim to do 20 repetitions 5 days a week for 6 weeks. For faster results, increase the number of reps/times per week you do this exercise.

Community Q&A

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  • The benefits of these exercises are increased strength and flexibility in your ankle and lower leg muscles.
  • To make this exercise less challenging you can lower the number of repetitions if you feel like you need to start out a little slower.
  • You can also use a different foot for each movement to give your ankles a rest.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are ankle and lower leg muscle strains.

Article Info

Categories: Warm Ups Stretching and Flexibility

In other languages:

Español: hacer rotaciones de pie con la espalda en posición 90 90 neutral, Русский: выполнять вращения стопами из положения лежа, Português: Fazer Rotações com os Pés em 90–90 com as Costas Neutras, Italiano: Fare Rotazioni dei Piedi Senza Sforzare la Schiena

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