Step 1: Sit on the floor with one leg extended in front of you, the other bent at the knee. Attach the resistance band around the top of your foot and anchor to a secure object. If desired, place a towel beneath your Achilles. Start in the toe-forward position.
Step 2: Pull your foot backward toward your shin. When you reach maximum dorsiflexion, slowly return your foot to its original position. Continue until fatigued (never push through pain with this exercise), then switch sides and repeat.