- Hold the banister for support
- With the balls of your feet on the step, drop your heels as far as they would go.
- Hold for 30 seconds.
- Repeat 5 times.
- Repeat the whole exercise up to 5 times a day.
- This exercise can also be achieved with a one-foot drop at a time.
- Sit upright on a chair or in bed.
- Wrap a towel around the ball of your foot.
- Hold each end securely.
- Extend your knee.
- Pull gently on the towel.
- Hold for 30 seconds.
- Repeat 5 times.
- Repeat on the other leg.
- Repeat this exercise 3 times a day.
- Stand with both feet hip-width apart facing a wall.
- Place both palms on the wall for support.
- Take one step back with one foot.
- Ensure that both feet are parallel and both heels are on the ground.
- Bend the front knee at 90 degrees.
- Your bent knee should not go further than your toes.
- Hold for 30 seconds.
- Repeat 5 times.
- Repeat on other legs.
- Repeat this exercise 3 times a day.
