HOW: Get set up standing with a theraband under the knuckle of your big toe on one side. Begin the exercise by lifting your arch and assuming optimal foot/ankle position, then balance on that leg for that time prescribed.
FEEL: You should feel all the muscles in your foot, your arch, and your calf working with this exercise. After some time passes, you may also feel your hip on the same side you're balancing on working as well.
COMPENSATION: Do not lose optimal foot/ankle position, don't let your arch fall, don't let the knuckle of your big toe lift off the ground. Maintain single leg balance with optimal pelvis and trunk control/position.