HOW: Get set-up seated if you’re performing this for the first time, the goal is to progress to standing. While keeping your foot, heel, and toes flat on the ground as best as you can, think about pulling your big toe back towards your heel without actually bending your toes. Hold this position for a moment, then return to starting position When performed correctly, your arch will raise in height and your foot will shorten in length to form a dome shape.
FEEL: You should feel your foot and arch muscles working with this exercise, you should feel your arch tighten up. You may also feel muscles in your calf working as well.
COMPENSATION: Do not extend or flex (bend) your toes, do not lift your foot off the ground, do not move your foot side-to-side