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Plantar Flexion

Strengthens ankle and calf muscles. Use ankle weights, if you are ready.

  1. Stand straight, feet flat on floor, holding onto a table or chair for balance.
  2. Slowly stand on tiptoe, as high as possible.
  3. Hold position for 1 second.
  4. Slowly lower heels all the way back down. Pause.
  5. Do the exercise 8 to 15 times.
  6. Rest; then do another set of 8 to 15 repetitions.


As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Rest; then do another set of 8 to 15 alternating repetitions.

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Arm Raises
Arm raises are simple easy exercises that strengthen your shoulder muscles.

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