- **Ankle Circles** - **Duration:** 2 minutes (1 minute per ankle) - **Instructions:** Sit on a chair and extend one leg. Slowly rotate your ankle in a circle, first clockwise and then counterclockwise. Switch ankles after 1 minute. - **Toe Raises** - **Duration:** 1 minute - **Instructions:** Stand with your feet hip-width apart. Lift your toes off the ground while keeping your heels planted. Lower your toes back down slowly. - **Heel Raises** - **Duration:** 1 minute - **Instructions:** Stand with your feet hip-width apart. Lift your heels off the ground and balance on your toes. Lower your heels back down slowly. - **Single-Leg Balance** - **Duration:** 2 minutes (1 minute per leg) - **Instructions:** Stand on one leg and hold your balance. Focus on engaging your ankle muscles to maintain stability. Switch legs after 1 minute. - **Calf Raises on Stair or Step** - **Towel Scrunches (without a towel)** - **Duration:** 2 minutes (1 minute per foot) - **Instructions:** Sit on a chair and place your feet flat on the floor. Try to scrunch your toes as if you were grabbing something, then relax. - **Ankle Inversion & Eversion** - **Duration:** 2 minutes (1 minute per movement) - **Instructions:** Sit down and move your ankle inward (inversion) and then outward (eversion). Focus on controlled movement.