 
 <prompt> E dey easy pass to wrap your foot and ankle while you dey sit down. You fit sit down for chair or workout bench. Cross the leg wey you wan wrap over the other leg. Make you rest your leg just above the ankle, so you fit reach the ankle to wrap am. Put the end of the floss for the top of your foot for your arch. Then wrap the floss around your foot about 3 times, dey move am slowly back towards your heel. Make sure say your foot dey for neutral position as you dey wrap your foot and ankle. Once you reach your heel, allow small extra floss pass through your hands and begin to wrap the ankle. You go need to skip your heel to make sure say you still get enough range of motion to work out your ankle. Once you don wrap your ankle, continue to wrap the floss up your calf. You suppose still dey use about 50% tension. Once you reach the end of the floss, tuck the end under the previous strip. Once you don wrap your foot, extend your leg so your foot dey off the ground but your knee still dey slightly bent. Flex your foot back and then point am forward. Then you fit rotate your ankle, dey move am both clockwise and counterclockwise. Flex and rotate your ankle for about 1 minute to warm up the tissue. Stand with your feet shoulder-width apart. Then slowly lift your heels off the ground, dey bear the weight of your body on your toes. As soon as you reach the top of your range of motion, slowly lower your heels back to the ground. Then raise them off the ground again. Do this for 20 seconds. Once you don do toe raises for 20 seconds, add a dorsiflexion to the end. When you lower your heels back down, bend small at the knee and lower your body until your knees dey just over your feet. Then raise your body back up, take the weight off your heels, and do a toe raise. Repeat this whole process for about 20 seconds. Once you don flex and stretch your ankles, hop on both feet, bring them just off the floor. This one go warm up the tissue well if you dey plan to go for run after. Once you don finish your exercises, remove the band. You no suppose wear am for more than 2 minutes at a time. If you like make you increase mobility for both of your ankles, wrap the other ankle and repeat all of the exercises. <response>: ```Start for chair. Begin to wrap for the arch of your foot. Skip your heel and begin to wrap your ankle. Wrap the floss reach the rest of your leg. Flex and rotate your ankle while you dey sit down. Do toe raises. Do dorsiflexion. Hop small for some seconds. Remove the band.``` 