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Single Small Knee Bend

Slowly bend the knee, keeping it inline with the foot. Note how the pelvis stays flat and level all the way down and back up. Bend the chest forward and bend the knee, keeping the weight centered over the foot.


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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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Eversion

With the foot unsupported, relax toes and turn 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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