Step 1
Starting Position: Sit with one leg stretched out in front. Secure a cable or resistance band around the ball of the outstretched foot. The resistance should be pulling the bottom of your foot away from you.
Step 2
Start with your toes pointed away from your body and slowly pull your toes towards your shin. Return to your starting position slowly and with control Repeat.
Step 3
The movement comes from your ankle, so avoid any bending or over straightening of your knee throughout the movement. Always aim to keep your foot aligned facing forward.
Step 4
As an exercise progression, modify your movement to include a slight foot rotation as your toes pull toward your shin. The direction of your slight rotation should bring the big toe toward the inside border of your shin bone.
Attempt to sit upright and avoid any excessive arching or slouching in the low back.