Plantar flexion is the motion of pointing your ankle down and away from you. ... Moving only your ankle, point your foot forward (while keeping knees straight). Continue until you feel discomfort or can't move it any further. Hold this position for 15 seconds.
#62 Non-Weight Bearing Dorsiflexion
Ankle dorsiflexion is the motion of bending your ankle up towards your shin. Gaining this motion can help you regain the ability to walk normally again. Here's how to get more ankle dorsiflexion:
Moving only your ankle, point your foot back toward your nose (while keeping knees straight). Continue until you feel discomfort or can't tilt it back any further.
Hold this position for 15 seconds.
Return to neutral position and repeat 5 times.
#63 Non-Weight Bearing Eversion
Eversion is the motion of moving your ankle to the outside or lateral part of your leg. Perform this exercise to gain eversion motion in your ankle: Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg.
#64 Non-Weight Bearing Inversion
Inversion refers to the motion of pointing your ankle inwards towards the midline of your body. ... Moving only your ankle and keeping your toes pointed up, turn your foot inward, so the sole is facing your other leg.
#65 Wrist Flexion ROM
Wrist flexion is the action of bending your hand down at the wrist, so that your palm faces in toward your arm. It's part of the normal range of motion of your wrist.
#66 Wrist Extension ROM
Hang your wrist off the end of your knee or edge of the table, palm down. Keep your forearm in place and bend your wrist upward. Lift the hand weight as high as you can. Slowly lower the hand weight back down. Repeat 5 times, or as instructed.