Ankle Dorsiflexion


  • Using a light resistance band (yellow or red) tie a knot in one end and a loop in the other. Anchor the knot in a secure place such as a door jam and close the door and place the loop around your foot, sit on the floor facing the door, and slide your body back until the band is tight. 
  • Slowly pull your toes backwards to your nose and feel the muscles in the front of your ankle tighten. 
  • Make sure that you perform the entire motion in a slow and controlled fashion. 
  • Perform 2 sets of 10 repetitions working up to 3 sets of 15 repetitions.