25 – Toe Bending and Stretch (Ashi no yubi kaeshi undō)¶
Name¶
Ashi no yubi kaeshi undō (足の指返し運動)
Toe bending and stretch
Instructions (Romaji)¶
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 leg 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 performed ten times and then repeated on the opposite side.
Purpose¶
- mobilize the toe joints
- improve forefoot mobility
- develop foot control
- prepare for load
Key Technical Points¶
- soft and controlled movement
- isolate the movement to the toes
- avoid jerking
- work through the full range of motion
Comment¶
The exercise is repeated on the opposite side and concludes toe mobilization.