Ankle Plantar Flexion

1. Start by standing upright with your feet shoulder-width apart. If you are using a step, position the balls of your feet on the edge of the step with your heels hanging off.

2. Slowly raise your heels as high as possible by pushing through the balls of your feet, contracting your calf muscles.

3. Hold the top position for a moment and then slowly lower your heels back to the starting position (or below the level of the step if using one).

4. Repeat the movement for the desired number of repetitions and sets.

5. If additional stretch or contraction is desired, perform the exercise on a step or ledge, carefully controlling the movement to prevent injury.

6. Make sure to keep your back straight and your core engaged throughout the exercise to maintain balance.

Ensure to perform this exercise with a controlled motion and avoid bouncing. Using a step will increase the range of motion and can lead to a more intense stretch and contraction in the calf muscles. As with any exercise, focus on form and controlled movements for safety and the best results.

---