The first exercise is ankle eversion. If you are using your right foot, you want to sit on the left side of the t-band and put the t-band around the forefoot. Start the foot inverted and then everted your foot. Keep the knee straight and do not try to internally rotate hip or tibia. Do 3 sets of 10.
The next exercise is ankle inversion. Its the opposite of the ankle eversion exercise. If using the right foot, sit on the right side of t-band and start foot everted and invert foot. Do 3 sets of 10.
This exercise is ankle plantarflexion. Wrap the t-band around the heads of the metatarsals of the foot. Keep the leg straight, start the foot in dorsiflexion and then plantarflex foot.
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