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Dorsiflexion

Sit with the foot unsupported. Slowly raise the ball of the foot up. Keep the toes relaxed at all times, and turn the foot out the side before lowering it down. Dorsiflexion. With the foot on the floor, slowly lift the ball of the foot up. Make sure the toes stay relaxed at all times. To check this, you can wiggle the toes, to ensure they are free.

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Eversion

With the foot unsupported, relax toes and turn foot out to the side.
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Bilateral Soleus

Bend the knees and raise up smoothly on to the toes and back down again.
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Gastroc Raises

With the feet shoulder width apart, lock knees and raise and lower the heels.
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Inversion

Sitting with foot unsupported, turn foot in from the heel.
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