Kneeling Toe Stretch
All fours (toes tucked) · Toes and sole of the foot
A self-stretch for the toes and sole of the foot. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
All fours (toes tucked) · Toes and sole of the foot
Starting position
Come onto all fours and tuck the toes under on the floor.
Movement phases
1. Get ready
Place the hands under the shoulders and press the balls of the feet into the floor.
2. Sit back
Slowly move the hips back towards the heels.
3. Hold the stretch
Stop where you feel a comfortable stretch in the toes and sole, and breathe easily.
4. Return
Move the hips forwards and lay the tops of the feet down.
What to check yourself
Check that there is no sharp pain in the toes and the knees are comfortable.
Adjust the stretch
Easier: Sit back less and take the weight on the hands.
Deeper: Lift the hands off the floor and bring the upper body upright.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Do not do this if you have been told your joints are very flexible (hypermobile) or if your toes hurt.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions