BIG TOE ARCH SMASH W/BAND
INSTRUCTIONS: Use the flex band to lift & stretch big toe up. Press foot on top of a lacrosse ball and work up and down in-line with the big toe. Repeat on the opposite side.
ASSISTED KNEELING BIG TOE
INSTRUCTIONS: Keep heels perpendicular to the floor during toe squat don't let heels spin outward. Novice exercisers can use foam roller or pads to assist until ROM improves.
SHORT FOOT
INSTRUCTIONS: Keep heels perpendicular to floor during toe squat don't let heels spin outward. Novice exercisers can use foam roller or pads to assist until ROM improves.
SOLEUS SMASH
INSTRUCTIONS:
Rollback and forth along the backside of the calf & soleus. If you find a "hot spot" stop and hold that spot while flexing the foot up and down at a pace of 6-seconds each way. Repeat on the opposite side.
BENT-OVER BALL PRESS
INSTRUCTIONS: Elevate toes with a slant board or rolled-up towel. Keep the legs slightly bent. Bend over and press hands into a ball/chair to engage the core while straightening legs.
CALF RAISE
Rollback and forth along the backside of the calf & soleus. If you find a "hot spot" stop and hold that spot while flexing the foot up and down at a pace of 6-seconds each way.
PERINEAL SMASH
INSTRUCTIONS: Rollback and forth along the side of the calf. If you find a "hot spot" stop and hold that spot while flexing the foot up and down at a pace of 6-seconds each way. Repeat on the opposite side.
ANKLE BREAKER
INSTRUCTIONS: TBA
STAR EXCURSION
INSTRUCTIONS: Maintain balance foot against the ground (DO NOT RAISE THE HEEL) while reaching to front, 45-degrees to rear and 45-degree around & behind. Repeat on the opposite side.
INSTRUCTIONS: Rollback and forth along the front-outer side of the shin, being sure to stay away from the knee.
KING-FU SQUAT
INSTRUCTIONS: Press tops of feet firmly on floor while coming to sit position on your heels (NO HEEL SPIN OUT). Place folded blanket under shins if too stressful on ankles.
DUCK WALKS
INSTRUCTIONS: Walk on heels, lifting, and holding toes upward as you step.
QUAD SMASH
INSTRUCTIONS: Roll the front of the thighs from top of the hips to knee caps. Don’t roll over the knee joint. If you find a "hot spot" stop and hold that spot while flexing the leg up and down at a pace of 6-seconds each way. Repeat on the opposite side.
STANDING RECTUS
INSTRUCTIONS: Place rear leg up and flex foot downward. Keep chest tall and bend the front balancing leg. Flex rear foot against hand and gently squeeze glutes. Repeat on the opposite side.
SEATED LEG LIFT
INSTRUCTIONS: Sit tall against a wall with legs extended in front. Contract core as you lift one leg up, hold & lower slowly. Repeat on the opposite side.