Directions: Sit on a chair or table with a slouched posture and place your hands behind your back. Drop your head down and extend your knee until you feel any pain, pulling or stretching. Once you feel one of those symptoms, bend your knee slightly out of that range so that your symptoms disappear. Pump your ankle in this symptom-free position for the prescribed repetitions. Once that set is complete, extend your knee into any newly gained range until you feel any pain, pulling or stretching again. Once again, bend your knee slightly so that you come just outside that range that produces symptoms. In this symptom-free position, pump your angle the prescribed number of repetitions. Repeat as indicated by your therapist.
End Position Ankle DF
End Position Ankle PF
Note: exercises should only be performed if instructed by a properly trained health care practitioner.