Ankle Flexibility Exercise: Freestyle Squat
Sit with your knees bent, legs under your body, with your feet pigeon-toed underneath. Try to lift your knees off the ground, balancing yourself so that all of your weight is on the tops of your feet. (If you are physically unable to do this, lean backward slightly and support yourself with your arms behind you as shown.) Stay in this position for 30 seconds. Build to one minute, then eventually you should be comfortable in this position for minutes at a time with no pain.