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Inversion

Sitting with a foot unsupported, turn the foot in from the heel, ensure the toes are relaxed. Relax slowly back down, keeping the movement smooth. Cross the legs, and slowly turn the foot in from the heel. Keep the toes relaxed at all times and ensure the relaxation down is smooth and controlled.

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

In step position, bend knee and take chest forwards over foot. Then reverse.
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Gastroc Raises

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

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