HOW: Get set up in seated position and make sure you're barefoot when performing this exercise. To begin the exercise, lift your arch while focusing on putting pressure into the ground with the knuckle of your big toe and trying to pull that knuckle back towards your heel without excessively curling/bending your toes. Hold for the time prescribed, relax and repeat.
FEEL: You should feel your foot and arch muscles working with this exercise. It can be normal for your foot to cramp, especially if this is new to you.
COMPENSATION: Do not excessively curl/bend your toes, don't let the knuckle of your big toe lift off the ground. Try to keep the rest of your leg above your foot/ankle 'quiet' and relaxed.