These instructions are for your right ankle. Switch sides for your left ankle.
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Sit on a bed or the floor with your right leg out straight.
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Loop an elastic exercise band or tubing around your right foot. Hold the ends in your hands.
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Push on the elastic band with the ball of your foot, pointing your toes. Pull the elastic band toward you as you do this. Hold for 5 seconds, or as instructed. Then move your foot back to the starting position.
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Repeat 10 times, or as instructed.
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Do this exercise 3 times a day, or as instructed.