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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.
Variation: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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Health and Wellness Tip

Laugh every day.  It can release endorphins, the healing hormones, and act as the body’s natural pain killer.  Rent a funny movie or call a friend that makes you laugh.  This can lower your blood pressure and boost your immune system.