21 Ashi no yubi kaeshi undō¶
Name¶
Romaji:
Ashi no yubi kaeshi undō
Japanese:
足の指返し運動
English:
Toe bending and stretching
Romaji instructions¶
Ashi no yubi o motte.
(Hold the toes.)
Ashi no yubi o kaeshite.
(Bend the toes.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner sits with one leg extended and the other bent.
The toes of the bent foot are held with the hand and gently bent forward and backward in a controlled motion.
The movement is performed ten times and then repeated on the opposite foot.
Purpose¶
- mobilize the toe joints
- improve forefoot mobility
- increase circulation in small foot muscles
- prepare the foot for load
Key technical points¶
- smooth and controlled movement
- avoid jerking
- full range of motion
- focus on precision
Comment¶
This exercise develops fine motor control in the foot and improves stability in ground contact.