Prone Dorsiflexion Stretch

1. Lie face down on the floor with your legs extended behind you.

2. Extend your arms forward, resting your forehead on the floor or on a folded blanket.

3. Point your toes straight back.

4. Slowly and gently, flex your feet by drawing your toes towards your shins.

5. You should feel a stretch along the front of your ankles and shins, and possibly in your calves.

6. Hold this dorsiflexed position, breathing deeply and evenly.

7. If the stretch is too intense, ease off slightly.

8. After holding for the desired duration, slowly point your toes again to release the stretch.

9. Repeat the dorsiflexion and plantar flexion movements several times.

10. Relax completely, allowing your feet to return to a neutral position.

1. Lie face down on the floor with your legs extended behind you.

2. Extend your arms forward, resting your forehead on the floor or on a folded blanket.

3. Point your toes straight back.

4. Slowly and gently, flex your feet by drawing your toes towards your shins.

5. You should feel a stretch along the front of your ankles and shins, and possibly in your calves.

6. Hold this dorsiflexed position, breathing deeply and evenly.

7. If the stretch is too intense, ease off slightly.

8. After holding for the desired duration, slowly point your toes again to release the stretch.

9. Repeat the dorsiflexion and plantar flexion movements several times.

10. Relax completely, allowing your feet to return to a neutral position.