These exercises are for your right foot. Switch sides for your left foot.
Sit on a bed or the floor with your right leg out straight.
Flex your right foot back, pushing your heel forward and pulling your toes toward you. This is dorsiflexion. Hold for 5 seconds.
Then move your foot in the opposite direction, pointing your foot and toes away from you. This is plantarflexion. Hold for 5 seconds.
Repeat 5 times, or as instructed.
Then slightly bend your right knee and repeat.