Key Points

• strong pressure
• convex edge
• 30 seconds

Key Points

• use the concave edge
• scrape the front/outside edge of leg
• scrape for 30 seconds

Key Points

• feel the stretch down the front of your shin
• hold for 30 seconds each side

Key Points

• pull toes towards you
• keep tension in the band
• 2-4 sets of 8-12 reps on each side

Key points

• keep 90 degree angle in the ankle
• 2-4 sets of 8-12 reps on each foot