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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