Seated Toe and Plantar Stretch
Seated (chair) · Sole of the foot and toes
A self-stretch for the sole of the foot and toes. 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
Seated (chair) · Sole of the foot and toes
Starting position
Sit on a chair and rest one ankle on the opposite thigh. Place the opposite hand on the underside of the toes of that foot, and support the shin with the hand on the same side.
Movement phases
1. Cross the leg
Rest the ankle on the opposite thigh and support the shin with your hand.
2. Bend the toes back
Bend the toes back towards the shin from their base. Also bring the ankle slightly up towards the shin.
3. Hold the stretch
Stop where you feel a gentle stretch in the sole of the foot.
4. Release the toes
Loosen your hand and return the toes to a comfortable position.
What to check yourself
Check that you are not pinching only the tips of the toes to bend them back, and that there is no pain on the outside of the ankle.
Adjust the stretch
Easier: Keep the foot on the floor and gently lift only the toes with your hand.
Deeper: Keep the toes lifted and bend the ankle a little further towards the shin.
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.
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