Use rope and twist it around the sole of your foot and alternate the pulls.
It is like hold the reins on a horse to turn to the let or the right.
Use the rope to make the foot flex and extend or flip flop left to right.
Stand on a step. Do one leg at a time. Face the stair. Place the ball of one foot on the stair. Place on other foot flat on the stair, Hold on to the
banister and bend the flat foot at the knee so that it stretches the foot that is partially on the step.