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These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately.
Sit comfortably in an upright position on the edge of a chair. Secure one end of a therapy band to the foot of the chair and secure the other end to the front of your right foot. Your right hip is slightly turned out and your right leg is turned out, so you right foot is flat on the floor and angled about 45 degrees to the right.
Next, rotate your right foot and ankle to the left [this is internal rotation]. Your right foot remains relatively parallel to the floor. You'll feel the muscular contraction along the inside of your right calf and right foot. Relax and return to the starting position.