Long sitting ankle dorsiflexion with anchored resistance
muscle.
Step 1 – Sit on the floor with one of the legs straight and extended and another bent
at the knee. Now, attach the resistance band around the top of your foot and anchor
it to a secure object. If needed, you can also put a towel below the Achilles. Then,
start in the toe-forward position.
Step 2 – Pull your foot backward toward your shin. When you reach maximum
dorsiflexion, slowly return your foot to its original position. Continue until you feel
tired (never push through the pain with this exercise), switch sides, and repeat.
Repeat 10-12 times
3 sets in a row
Once-daily
5 days a week
English 
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Haitian Creole 
