Ankle—Plantar Flexion
Begin by standing close to a wall or object for balance. Rise up on to your toes, hold for two seconds and slowly lower heels back to the ground.
Ankle—Dorsal Flexion
While barefoot, use your hands to pull your toes back toward the top of your foot. Now stand facing a wall. Place the toes of one foot against the wall with your foot at an angle. Slowly shift your weight backward. Then, bring your heels closer and try to lift your toes a bit