- Sit on a bench or box. Press the big toe into the ground till you feel the inside part of your foot raise off the ground
- The arch of your foot should now look more pronounced. Do not roll your foot out to lift the inside part of your foot
- You should perform the exercise bare foot or with socks, but do not wear shoes.
- Sit on a step or low box, preferably with a back support. Extend both legs and wrap the band around the balls of the working foot
- Pass the band around the other foot as shown in the video. Hold the end of the band with the opposite arm of the working foot
- The ankle should be at 90° and turned inwards (inversion) before you start the movement. Turn the ankle out, without moving the rest of the leg.
- Stand up straight with a relatively narrow stance.
- Roll your feet out and balance.
- Make sure you do not roll out excessively or you are risking re-injury.
- Sit on a step or low box, preferably with a back support. Extend both legs and cross the working leg over the non working leg.
- Wrap the band around the balls of the working foot. Pass the band around the other foot as shown in the video.
- Hold the end of the band with the same arm as the working foot. The ankle should be at 90° and turned outwards (eversion) before you start the movement
- Turn the ankle in, without moving the rest of the leg.
