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Ankle Plantarflexion Isometrics – In Neutral

  • HOW: In a comfortable sitting position with your feet out in front of you, place a resistance band around the balls of your foot.  Keep your foot in a neutral position, with the toes pointed straight up and your ankle at a 90 deg right angle. This is your starting position. Slowly pull on the resistance band to increase the resistance but do not let your ankle move. The more you pull on the band, the harder it will be to maintain your ankle position.
 
  • FEEL: You should feel the muscles in your calf behind your lower leg working.
 
  • COMPENSATION: Do not let the ankle move! 

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