21 – Toe flexion and stretch (Ashi no yubi kaeshi undō)
Name
Ashi no yubi kaeshi undō (足の指返し運動)
Toe flexion and stretch
Romaji instruction
Hai, ashi no yubi motte.
Hold the toes.
Kaeshite.
Bend the toes.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner sits with one leg extended and the other bent.
The toes of the bent leg are held with the hand and moved in both directions in a controlled motion.
The movement is isolated to the toes without moving the entire foot.
The exercise is repeated ten times and then performed on the opposite foot.
Purpose
- mobilize the toe joints
- improve mobility in the forefoot
- develop foot control
- prepare for loading
Technical key points
- use a soft and controlled movement
- isolate the movement to the toes
- avoid jerking
- work through the full range of motion
Comment
The exercise develops control of the foot and completes this mobilization.