Flexion plantar and dorsiflexion

Move the foot and ankle in the required direction without collapsing the arch or compensating at the knee. Complete the range with moderate, controllable tension. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of feet and ankles; match resistance and range to a beginner level and never force a painful repetition.