This exercise is ankle dorsiflexion where the aim is to improve the mobility in your ankle joint.

1. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle.
2. Point your toes upwards towards your body as far as you are able, and then slowly return back to the start position.

Try and keep the movement slow and controlled and over time increase the range of this movement.

You can also perform this exercise by sitting on a chair as well if you are unable to get on or off the floor.