This exercise adds strength training for the intrinsic muscles of the foot to plantar and dorsi flexion.
To do this exercise you will need a mat. You will begin by lying on your back and lifting one leg into the air. Start the exercise with a pointed foot. Spread your toes apart as you pull your toes towards you. Then flex the ankle completely, next spread your toes apart as you press through the ball of your foot and then point your toes. Repeat 8-10 times.
What to watch for:
Be sure to have ease in your head, neck, and shoulders. Maintain a long axis in the spine.
It is helpful with this exercise to imagine moving your foot through molasses or peanut butter, or whatever viscous substance you choose.