This is the breakdown of the exercises, follow these and do 3 sets of 10 for EACH. Let's get stronger together.
1. Seated Toe Spreading
-Spread toes apart from each other as far as you can, then relax
-Spread, hold for few seconds, relax
2. Seated Towel Curls
-Keep your heel on the ground at all times, keep your legs on the chair at all times
-Curl your toes to gather the towel, then relax
-Progression --> Curl your toes to pick up the towel, keeping your heel on the ground lift the towel off the ground
3. Seated Arch Lift
-Do NOT curl your toes, keep the tripod points on the ground at all times
-Bring the base of the big toe towards your heel to create that arch
-*This is a VERY small movement, and will take time to build. Be patient!
Master the beginner exercises FIRST before attempting these.
Do each of these exercises, 3 sets of 10.
1. Toe Spreading Standing
-Make sure your heels are on the ground the entire time
-Spread your toes a part from each other as far as you can.
2. Double Leg Woodpecker
-This is a CONTROL exer...
Make sure you master the beginning and intermediate level exercises before progressing to these ones.
1. Double Leg Circles
-Shift your weight in a circle, from the left side of your feet, to the balls of your feet, to the right side of your feet, and then back into standing.
-Go in BOTH direct...
We are working on improving your ankle mobility in different planes of movement, and big toe mobility to bulletproof your ankle.
1. Ankle Dorsiflexion/Plantarflexion with Ball
-Make sure you are in control of the ball the entire time
-Keep your knee pointing forward and your leg still - this mov...
