Heel swing. Sit in the long seat, stretch the foot at most and fix the heel on the support. Now pull the back of the foot towards the shin.
To reduce the angle in the upper ankle joint and to increase the movement, you have to lift the knee without moving the heel on the surface. Both joint partners now move towards each other, the angle in the joint becomes maximally small. To stretch, press the back of the knee into the support and stretch the foot to its maximum length.
Both joint partners move away from each other. The exercise should not be painful and should be only slightly strenuous. Do 15-20 repetitions in three sets. Continue with the next exercise.
