Active ankle plantar flexion / dorsiflexion in prone

Lie on your front on the plinth or bed with your foot hanging on the edge.
Slowly lift your foot up towards the ceiling by bending your ankle.
Hold the position and slowly return to the starting position in a controlled manner.
Bring your toes up towards you return to the middle.
Make sure to keep the contact between your shin and bed during this exercise.
Repeat the movement.