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The exerciser places a tennis ball on the floor about one foot from the wall. He faces the wall and places both hands on it for stability as he puts the ball of his right foot on the tennis ball with that heel on the floor. At the same time the exerciser bends his left knee to keep that foot off the floor throughout the exercise. He then waits for 5 seconds while the right calf is stretched. Next, he slowly and carefully raises his right heel off the floor so that the foot is roughly parallel to the floor. He holds this position for 5 more seconds, then he raises the right heel as far as it will go. He holds this position for 5 more seconds, then the heel is lowered so that the foot is again parallel to the floor. This position is held for 5 seconds, then the heel is returned to the floor and the calf is stretched for an additional 5 seconds. The entire process (one set) is then repeated for a total of up to 5 sets.

Structures Strengthened:
Ankle stabilizers
Calf and achilles tendon
Arch and plantar fascia

The exerciser places two chairs on the floor facing forward about 16 inches apart. She sits on the floor between the chairs with her upper arms resting on the seats, elbows bent 90 degrees. She slides her arms back on the chairs as far as possible like a bird opening its wings. She slides her lower body on the floor as far forward as possible so that it cannot help much in lifting the upper body during the exercise. From this starting position the exerciser presses her elbows downward while keeping her hands pushing backward. This movement may or may not lift the buttocks off the floor as the upper body raises. The exerciser just needs to press down firmly. Hold the position for two seconds, then slowly release. Wait two seconds, then repeat. Do this movement as many times as needed to achieve fatigue. After this first set rest for one minute, then repeat the reps again to fatigue. Wait one more minute, then perform the third and final set to fatigue.
Structures Strengthened:
Latissimus dorsi (scapula area, shoulder)
Rotator cuff (shoulder)