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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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Gastroc Raises

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

Plantarflexion

Lying on your front, point foot, pulling the heel up, then relax.

Dorsiflexion

Sit with foot unsupported, lift foot and turn out to side with relaxed toes.

Soleus

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