Resistance band foot plantar flexion

Sit tall on a bench or chair with knees at ~90\u00B0 and the working heel lightly on the floor. Loop the band around the ball of the working foot; anchor the other end under your opposite foot or hold it to create light tension. Set the ankle in neutral (shin vertical, foot at 90\u00B0). Press through the ball of the foot to plantarflex, pointing the toes away while keeping the knee still and heel gently grounded. Pause briefly at end range without letting the ankle roll inward or outward. Slowly return to the start over 2\u20133 seconds, controlling the resistance. Repeat for reps, then switch sides; stop if you feel sharp pain in the Achilles or ankle joint.