Fitness coach Dan Go says 'this exercise should be mandatory for desk workers': Watch how to do itPublished on: Aug 15, 2026, 10:32:20 IST

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Sitting all day? Stiff ankles could be why your knees and back hurt. Fitness coach Dan Go says this 30-second test and ‘ankle mobs’ are a must.

If you spend hours sitting at a desk every day and battle persistent knee or lower back aches, your instinct might be to stretch your hamstrings or rub your aching joints. However, according to US-based fitness coach Dan Go, the true culprit could be an overlooked joint down at your ankles. Also read | 'This exercise saved my lower back': Fitness coach reveals 1 movement to reverse damage from years of sitting

Taking to X (formerly Twitter) on August 14, Dan highlighted a simple yet transformative drill, sharing: "This exercise should be mandatory for desk workers." The culprits? Loss of 'ankle dorsiflexion' and restricted forward knee movement, he shared — both quietly caused by prolonged sitting.

The hidden chain reaction of stiff ankles

Dan highlighted that when you spend long hours seated, your ankles remain stationary, gradually losing their capacity for dorsiflexion — the ability of your foot to pull upward toward your shin. When your ankle loses this movement, it forces the rest of your body to compensate every time you squat, bend, or move, he added.

According to him, a stiff ankle forces a domino effect of bad biomechanics across your lower body:

⦿ Heels lift off the floor when you squat.

⦿ Knees cave inward on the way down, limiting range of motion.

⦿ Lower back rounds at the bottom of a bend or squat.

⦿ Foot arch collapses just to steal a few extra degrees of movement.

⦿ Hips work overtime to cover for a joint that has quit doing its job.

"You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower," Dan shared. Also read | Back pain from sitting all day? Physician Dr Kunal Sood explains Japanese towel method, a simple technique that can help

The 30-second wall test

Before fixing the problem, you need to assess your current mobility, Dan shared as he recommended a straightforward 30-second assessment you can perform right against a wall:

⦿ Place your big toe about four inches away from a wall.

⦿ Drive your knee straight forward toward the wall.

⦿ Ensure your heel stays pinned flat to the floor the entire time.

If your heel lifts off the ground before your knee touches the wall, or if your knee drifts inward to bridge the gap, your ankle dorsiflexion is restricted, Dan shared. Be sure to test both legs independently; most people display noticeably worse mobility on one side than the other, he highlighted.

How to perform 'ankle mobs'

Once you've identified the restriction, the fix doesn't really require complex gym equipment. It requires controlled movement to teach the joint how to glide again, Dan said as he shared the step-by-step movement:

⦿ Place your foot flat on a platform or the floor, positioned near a wall or stable surface.

⦿ Drive your knee as far past your toes as it will naturally go while keeping your heel firmly planted.

⦿ Slowly return to the starting position.

⦿ Perform six slow reps per side.

Why it works

Unlike traditional static stretches, you aren't just trying to lengthen a muscle. As Dan explained, you are asking a joint to move through a forgotten range of motion under a mild load, re-educating your nervous system and restoring fluid mobility to your lower body.

He highlighted that incorporating just a few sets of ankle mobilisations into your daily desk routine can relieve downstream pressure on your knees, hips, and lower back — making it a mandatory micro-workout for anyone sitting for a living.

Note to readers: This report is based on user-generated content from social media. .com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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