Stand at bottom stairs facing first step.

Step up with right leg, then left.

Turn.

Step down with right leg, then left.

Repeat, leading with left foot.

Use rail as needed for balance.

DO: 3 sets of 10 repetitions

Stand with hands on wall or table.

Step forward with right leg.

Lean towards wall or table.

Keep rear heel (left foot) on floor with the knee straight.

Switch legs and repeat.

DO: 1 set of 4 repetitions. Hold for 15 seconds.

Lie on back with legs lying flat.

Slide right heel towards buttocks.

Return to start position.

Switch legs and repeat.

DO: 3 sets of 10 repetitions on both sides.

Sit in chair or bed.

Loop towel/belt around ball of foot, as shown.

Gently pull foot towards chest, keeping the knee straight.

Perform on each leg.

DO: 1 set of 4 repetitions. Hold for 15 seconds.

Lie on back with right leg straight and left leg bent.

Raise straight (right) leg to thigh level of the bent leg (left).

Slowly return to start position.

DO: 3 sets of 10 repetitions. Switch legs and repeat.