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Eversion

Sitting with the foot unsupported, keep the toes relaxed, and turn the foot out to the side.


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Plantarflexion

Lying on your front, point foot, pulling the heel up, then relax.
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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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Single Small Knee Bend

Slowly bend the knee, keeping it in line with the foot.
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Double Small Knee Bend

Slowly bend hips and knees to lower body, keep weight central.
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