FYL
Exercise
Ankle Dorsal Flexion
How to do it
- Stand tall with feet hip-width apart; lightly hold a wall or chair for balance if needed.
- Keep knees soft, torso upright, and weight centered over your heels.
- Actively pull your toes up toward your shins (ankle dorsiflexion) without lifting the heels.
- Pause briefly at end range while keeping ankles aligned and not turning the feet out/in.
- Lower the forefeet slowly to the floor; avoid letting them drop or slapping the ground.
- Repeat for controlled reps, staying within a pain-free range and even between sides.
