autostretching0138

autostretching0138



THE TOES 1.

Yourdifficulty is:

Bending your toes upward.

Tight Muscles:

Muscles that curl toes:

1 fle.wr hallucis brevis 2flexor hallucis longus

3    fle.wr digitorum hrevis

4    fle.wr digitorum longus

5    lumhricales.

Eąuipment:

Vertical surface at floor level, about 3 inches high, such as a stair riser. drawer or hard briefcase placed against a wali. etc. Wall, chair or other suitable support.

Starting Position:

Steady upper body with hand on chair/wall; place right foot on floor, toes bent upward to limit against vertical surface; support right heel with left foot.

Stretching:

1.    Push right knee forward so that stretch is felt in sole of foot and deep inside calf.

2.    Press toes against vertical surface; hołd for 5 seconds.

3.    Relax; bend right knee and push it forward to limit - maybe a little bit morę - without raising heel from floor.

4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

Stimulation:

1.    Bend toes and ankle upward to limit.

2.    Hołd position a few seconds.

Common Errors:

*    Vertical surface is too high and blocks forward movement of shin.

*    Heel/sole of foot raised from floor.

*    Not all toes bent far enough upward.

Notes:

1.    This stretch is extremely useful for dancers, runners, jumpers, and others who use their feet a lot, and for persons suffering cramps in calves and feet. - .....

2.    Persons with soft or fiat feet should use areh supports when doing this exercise.

Normal Mobility:

With ankle bent upward, you should be able to bend toes upward, too.

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