Bilateral Soleus
Bend the knees, and slowly raise up onto the toes, keeping the knees bent at all times. Make sure the down movement is as slow as the up movement.
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Soleus
Raising on to the toes with knees bent and feet shoulder-width apart.
Single Small Knee Bend
Slowly bend the knee, keeping it in line with the foot.
Dorsiflexion
Sit with foot unsupported, lift foot and turn out to side with relaxed toes.
Inversion
Sitting with foot unsupported, turn foot in from the heel.