
Prone position
Lie face down, flex one knee and raise your heel toward your buttocks. Exhale ,grasp your raised ankle, and pull your heel toward your buttocks without overcompressing the knee.( do not arch your lower back or twist your pelvis.)
Standing
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly

Stand with the top of one foot resting on a chair be

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