Sit with your legs stretched straight out in front of you.  Without moving legs, point your feet backward towards your body as far as they will comfortably go. Hold for 10 seconds. Then, point your toes down away from your body. Hold for 10 more seconds. Next, point toes towards the opposite foot and hold for 10 seconds. Then, point your toes away from the opposite foot and hold for 10 more seconds. Lastly, move the ankles 10 times clockwise and 10 times counterclockwise.  This exercise was developed by the Summit Medical Group, a rehabilitation center, to help increase the range of motion or flexibility of the ankles. According to Summit, increased flexibility and strength in the ankle muscles, especially the tibialis muscles, can help to greatly reduce injuries such as sprains. Use this series as a warm-up for the remaining stretching exercises. This stretch is similar to the warm up, but it is a more targeted stretch. Sit against the couch with your feet straight out in front of you, so that they are perpendicular to your legs. Flex your feet back towards you as far as they will go while keeping your legs flat on the ground. Try to keep your feet extended, so your toes and heels move in a straight line. Hold for five seconds. Relax and then push your toes away from the body as far as they will go.  Repeat 15 times, moving both feet at the same time. You can also do this exercise while you are lying down. To get a deeper stretch, you can use an elastic band. Pointing the toes away from the body helps to strengthen the muscles in the calves. Sit in a chair and flex your right foot. Loop a large towel under your foot. Pull on the ends of the towel and pull it toward you. Stretch your toes towards you as far as you can while remaining comfortable. Hold stretch for 10 seconds and repeat 3 times with each foot.  This stretches the muscles in the shins. Flexible shins, like calves, are important for full recovery from plantar fasciitis. You can also do this with a resistance band on the floor. Hook the band...

How would you rephrase that briefly using Indonesian?
Uji rentang gerak pergelangan kaki. Lakukan fleksi plantar. Lakukan latihan dorsofleksi. Lakukan peregangan Achilles. Lakukan peregangan betis sambil berdiri. Lakukan peregangan otot fleksor kaki.