Atop your right ankle plantar flex your right foot and bend at the ankle joint. Extend your right foot in the air with your toes pointing forward until your toes are at the end of your right foot.

Flex your right foot backward and extend it forward. Lower your right foot to the ground as you go. Repeat for the left side of your body. Note: The number of repetitions you perform on the left and right sides of your body is not necessarily equal. Limb Exercises Hip Flexor (LE) 1. Stand straight with your back slightly arched. 2. Bend your right knee and pull your shins away from your body. 3. Bend your left knee and pull your shins away from your body. 4. Straighten all of your right and left lower legs until they are parallel with the ground. 5. Pull your shins forward toward your body and straighten your legs again. Repeat for 3 sets of 10 repetitions.

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Hip Extension (HE) 1. Stand with your feet about 2 feet apart and your right knee slightly bent. 2. Bend your left knee and draw your shins toward your body. 3. Extend your left knee and draw your shins toward your body. 4. Straighten all of your right and left lower legs until they are parallel with the ground. 5. Pull your shins backward toward your body and straighten your legs again. Repeat for 3 sets of 10 repetitions.

Pelvic Floor Exercises 1. Stand with your back slightly arched, and your legs slightly spread apart. 2. Rest your hands on top of a table or other sturdy object. 3. Gently press your left hand down on the edge of the table with your right hand gripping the table beneath your left hand. 4. As your left hand nears the table, begin to slowly and deliberately pull your left hand straight toward you. 5. Continue pulling the table toward you until you are flat on the table and you feel that your lower back is rounded. Continue the movement 3 times.