HOW: Start by placing one foot flat on an elevated surface. Take the hand on the same side and use the web space between your thumb and pointer finger to grab the mid part of your foot and twist it inward. Once you have that locked in, move your knee outward and forward towards and even your toes if able. Your foot will want to roll out but your heel should stay on the ground as your knee comes forward. Rock back and forth and repeat as prescribed.
FEEL: You should feel a stretch in your calf and the ankle joint/midfoot area.
COMPENSATION: Don’t let your hand come off of your foot as your knee comes out and forward. Don’t let your heel off of the step.