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  • Sit in long sitting
  • Place a rolled up towel under your affected knee/leg
  • Draw your toes up towards your head
  • Press the knee into the towel and start to lift your heel off the floor/bed
  • Hold for a count of 3
  • Repeat 10 times or as instructed by your physiotherapist
Alternatively, utilise the foam roller for greater range of motion


  • Ensure to keep contact with the towel at all times throughout the exercise pressing down on it
  • Do not push into pain but rather only go to edge of discomfort
  • If you are unsure, please speak to your physiotherapist