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Ankle Isometric Dorsiflexion
- 1 - Sit upright on the floor or in a chair with the working leg extended or the foot flat in front of you.
- 2 - Place the top of your foot against an immovable object, your opposite foot, or your hand to create resistance.
- 3 - Pull your toes and foot upward toward your shin as if trying to dorsiflex the ankle, but do not allow the foot to move.
- 4 - Hold the contraction while keeping the rest of the leg relaxed and the ankle in a neutral position.
- 5 - Release the contraction slowly and rest briefly.
- 6 - Repeat for the desired number of holds or repetitions, then switch sides if needed.
