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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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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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Soleus

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

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