Band Dorsiflexion

1. 1Anchor a band at foot level and loop it around your forefoot, then stand tall or sit with the ankle in a neutral position. Pull the foot up into dorsiflexion against the band resistance, moving slowly and holding end-range for 1-2 seconds before lowering. Breathe steadily and perform controlled repetitions to build active dorsiflexion range and tibialis anterior strength. Avoid compensating through the knee or hip — isolate the movement to the ankle and feel the anterior shin working as you pull the foot upward.

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