HOW: Get set up in seated position with your foot placed on top of a towel and make sure you're barefoot when performing this exercise. To begin the exercise, curl/bend your toes to bunch up the towel under your toes/foot. Lift your foot up in the air and place it back on the towel to reset, and repeat.
FEEL: You should feel your foot and arch muscles working with this exercise, you may also feel muscles in your calf working as well.
COMPENSATION: Try to go through your full range of motion at your toes, don't rush the exercise. Try to keep the rest of your leg above your foot/ankle 'quiet' and relaxed.