HOW: Begin in a seated position with a ball underneath your foot. Roll your foot to the outside of the ball, then forwards putting your heel on the front of the ball, then the inside of your foot back to the starting position making a clockwise circle. Focus on moving the foot and ankle as much as you can around the ball. Repeat in the opposite counter clockwise direction for the prescribed amount of reps.
FEEL: You should feel a stretch in your foot and ankle.
COMPENSATION: Keep your foot in contact with the ball throughout the entire circular motion.