The steps below are for your right ankle. Switch sides for your left ankle.
-
Tie an elastic exercise band or tubing to the bottom part of a table or other study object. Tie the other end to your right foot.
-
Sit on the floor with your right leg straight. Sit far enough away from the table so that the elastic band or tubing is pulled tight between your foot and the table leg.
-
Slowly flex your right foot and pull your toes back toward you. Then slowly return to the start position. Keep your right leg straight.
-
Relax your foot.
-
Repeat this exercise
10 times.
Author: Wheeler, Brooke
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Online Medical Reviewer: Trina Bellendir PT
Date Last Reviewed: 01/01/2025
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Learn More About Health Services at PIH Health
Expert care for every stage of life. Explore the comprehensive services offered at PIH Health.
Explore Services
Get Health Tips & Updates
Sign up for helpful health information, wellness tips and news from PIH Health, delivered straight to your inbox.
SubscribeRelated Articles
Back Safety: Pushing and Pulling
Pushing can be hard on your back, but pulling can be even harder. So, push rather than pull when you can.
The Side-Bend Stretch: A Gentle Exercise
Follow these step-by-step instructions for the side-bend stretch. This exercise stretches and strengthens the intercostal muscles, which help support the ribs.
Shoulder Abduction (Flexibility)
Follow the step-by-step instructions for this shoulder stretch.
Sitting with Crutches (Non-Weight Bearing)
These images will show you how to safely sit down using crutches.
Personalized Care Starts with the Right Provider
Search by specialty, location, and more.
Find A Doctor
Make an Appointment
Your health can't always wait. Schedule an appointment with a PIH Health provider.
Schedule an Appointment
Find a PIH Health Urgent Care Location
Need care today?. Find the nearest PIH Health Urgent Care location.
Find Urgent Care
