HOW: Get set up standing on a firm surface with adequate space around you. With this exercise, imagine you are standing in the middle of a phone pad on #5. Begin the exercise by stepping on #1-9 while maintaining one foot flat on #5, step on each number and return to starting position. See the video for details, tips, and how to perform the movements.
FEEL: This should feel like you're promoting and controlling motion at your foot/ankle that you do not step with. Your foot, calf, and hip muscles may be working with this exercise.
COMPENSATION: Do not let your heel or the knuckle of your big toe lift off the ground. Maintain good arch position