Slouch through your back and drop your shoulders towards the ground.
Look down towards your feet, bend your knee back, and point toes to the ground.
This is the starting position.
Slowly straighten your knee, look up to the ceiling and point your toes back towards you.
Then slowly bend your knee, look down to the ground and point toes downwards to return to the starting position.
Repeat this movement as many times as your Physiotherapist has prescribed.
Instructions: Chair
Sit upright in a chair
Extend your affected leg in front of you and rest it on a comfortable surface, keeping your knee straight
Maintaining an upright posture, slowly bend your ankle back towards you
From this position, simultaneously point your toes away while bending forward from your hips
Once your reach the end of your range, slowly return to the start position by now sitting back upright while simultaneously bending your ankle back towards you
Repeat this sequence as guided by your physiotherapist
It may help imagining there is a rope tied to your toes to the top of your head
Once your point your toes away, your head and body will follow and vise versa
Precautions
Do not try to overdo this exercise as it could irritate your symptoms. Stick to the repetitions prescribed by your Physiotherapist.
It is okay to feel some symptoms, however they should reduce as you complete each repetition. If you find symptoms are getting worse, then stop doing this exercise and contact your Physiotherapist.
