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Band ankle dorsiflexion

Ankles · Lifting the foot when walking · both sides
Default: 3 sets × 15 reps · Both sides · Rest 45 sec between sets

Setup

• Band tied to a bench or fixed point, knee and foot at the same height

Each rep (6 sec)

1. Pull up fully, toes relaxed 3 sec
   • Keep your toes relaxed, don't curl them up
   • Pull your foot up as far as it goes
2. Slowly release, no shaking 3 sec
   • Keep your ankle steady
   • Release slowly, don't let it snap back

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.