1. Start by sitting or lying down in a comfortable position. If sitting, extend your legs in front of you.
2. Lift one leg slightly off the ground. You can do this exercise one ankle at a time or both simultaneously, depending on your balance and comfort level.
3. Point your toes and begin making clockwise circles with your ankle. Ensure the movement comes from the ankle and not the whole leg.
4. Perform the circles smoothly, with control, avoiding any jerky movements.
5. Continue the circular motion for a desired number of repetitions or time, typically 10-20 circles.
6. Once completed in the clockwise direction, reverse the motion, doing the same number of circles counterclockwise.
7. Place the foot back on the ground and switch to the other leg, repeating the same process.
8. Keep your movements slow and controlled, focusing on the full range of motion in the ankle joint.
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