These instructions are for your right foot. Switch sides for your left foot.
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Lie on your right side on the floor. Keep your right leg straight. Bend your left leg and put your left foot flat on the floor behind your right knee.
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Raise your right leg as high as you comfortably can. Hold for 5 seconds, or as directed, then lower it back down.
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Repeat 10 times, or as instructed.
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Switch legs and repeat.