How should I do a point-and-flex exercise to strengthen my ankles?

Here's how to do a point and flex exercise:

Reps: 10
Sets: 1-3
Intensity: Moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Sit up straight in a chair with your feet flat on the floor. Extend your right leg with toes pointing toward the ceiling. Put the resistance band loop around the ball of your right foot like a sling. Hold the other end with both hands, keeping tension on it throughout the exercise.

Movement: This is a two-step exercise. Step 1: Slowly point your foot toward the floor, pause, then slowly return to the starting position. Finish all reps. Step 2: Place your right ankle on top of your left knee. Put the loop just below your right toes on top of the foot, keeping tension on this with your left hand. Slowly pull the toes of your right foot upward toward your right shin, pause, then slowly return to the Step 2 starting position. Finish all reps. Now repeat both steps with your left foot. This completes one set.

Tips and techniques:

• Keep tension on the band at all times to create resistance.
• Maintain neutral posture with your shoulders down and back.
• Breathe comfortably.

Too hard? Use a lighter resistance band.

Too easy? Use a heavier resistance band.