TOE AND ANKLE BENDING
Exercise 1 (Toe Bending)
Sitting on the floor, stretch your legs in front of your body. Place your hands on the floor by the side of the trunk, and lean backwards, taking support from the straight arms. Move the toes of both feet slowly backwards and forwards, keeping the feet rigid. Repeat 10 times.
Exercise 2 (Ankle Bending)
Remain in the base position and move both feet forward and backwards as much as possible, bending them from ankle joints. Repeat 10 times.
Exercise 3 (Ankle Rotation)
Remain in the base position as in exercise 1. Separate the legs, keeping them straight. Keeping the heels in contact with the floor, rotate the right foot clockwise about the ankle. Perform the routine 10 times.
Rotate the right foot in the same way, now anticlockwise. Perform 10 times.
Perform the exercise with the left foot now.
Repeat the exercise, now rotating both feet together.
Exercise 4 (Ankle Crank)
Assume the base position.
Place the right ankle on the left thigh. With the assistance of the left hand, rotate the right foot clockwise 10 times, and then anti-clockwise 10 times. Repeat the same procedure with the left foot.
Exercise 5 (Half Butterfly)
Fold the right leg and place the right foot on the left thigh. Hold the left knee with the left hand and place the right hand on the top of the bent right knee. Gently move the bent leg up and down with the right hand, allowing the muscles of the leg to relax as much as possible. Continue this exercise until the right knee starts to touch, or nearly touches the floor.
Repeat, the same process with the left knee. With practice, the knee should comfortably rest on the floor without effort.
Exercise 6 (Knee Rotation)
Remain in the same position as in exercise 5 but hold the right toe with the left hand.
Rotate the right knee in a circle, trying to make the circle slowly larger. Rotate the right knee 10 times each in clockwise and anticlockwise direction.