1 - Stand upright near a wall, rack, or sturdy support with your feet about hip-width apart.
2 - Shift your weight onto the working foot while keeping the big toe, little toe, and heel in contact with the floor.
3 - Gently lift the arch of the foot without curling your toes, keeping the knee aligned over the middle of the foot.
4 - Slowly raise your heel off the ground as high as comfortable, allowing the foot to slightly roll toward the big-toe side without collapsing the arch.
5 - Pause briefly at the top and focus on controlled tension along the inside of the ankle and calf.
6 - Lower the heel back to the floor slowly and maintain control of the arch throughout the movement.
7 - Repeat for the desired number of repetitions, then switch sides.
