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Double Small Knee Bend

Start with the feet shoulder width apart and slowly bend the hips and the knees to lower the body. Bend the knees, keeping the chest and pelvis over the top of the feet, so the weight stays centrally between the ball of the big toe and the heal.

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Inversion

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

Raising on to the toes with knees bent and feet shoulder-width apart.
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Dorsiflexion

Sit with foot unsupported, lift foot and turn out to side with relaxed toes.
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Single Small Knee Bend

Slowly bend the knee, keeping it in line with the foot.
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