1. Lie down on your back on a comfortable surface, with your legs extended in front of you and your arms by your sides.
2. Flex your ankles by pulling your toes up towards your shins (dorsiflexion), focusing on feeling the stretch in your calves.
3. Hold the flexion for a brief moment.
4. Point your toes away from your shins (plantarflexion), feeling the stretch across the front of your ankles and shin area.
5. Hold the extension for a brief moment.
6. Repeat the movement for the desired number of repetitions, maintaining a smooth, controlled pace throughout the exercise.
It's important to perform this exercise gently, especially if you're new to it or have any pre-existing ankle or lower leg conditions. The images provided illustrate the muscle groups involved during the ankle flexion and extension aspects of the exercise.
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