- A sturdy chair or bench
1. Setup:
- Sit on a sturdy chair or bench with your feet flat on the ground. Ensure your back is straight and your shoulders are relaxed.
- Secure one end of the resistance band around a solid anchor point close to the floor or under the chair. The other end should be looped around the top of your foot, near the toes.
2. Positioning:
- Make sure the band is taut, but not overly tight, and your foot is positioned so that the toes are pointing slightly upward. Your heel should remain on the ground.
3. Movement:
- Slowly move your foot outward, away from the center of your body. This movement should come from the ankle.
- As you move your foot, keep your leg stationary and focus on using the muscles in your calf and ankles. You should feel the resistance from the band as you push your foot outward.
- Hold this position for a moment, feeling the contraction in your calf.
4. Return:
- Gradually bring your foot back to the starting position, returning to the initial position where your foot is flat on the ground.
- Ensure you maintain control and avoid any sudden movements during the return.
5. Repetitions:
- Complete 10-15 repetitions on one foot before switching to the other foot. Perform 2-3 sets for each foot.
6. Tips:
- Maintain a steady breathing pattern throughout the exercise.
- Avoid arching your back; keep your core engaged for stability.
- If you feel any pain (not just discomfort), stop the exercise and reassess your form.
Remember to progress gradually by adjusting the tension of the band or increasing the number of repetitions as you get stronger.
