Toe towel pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Toe towel pull )

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Name of exercise  AROM toe flx w/towel
Other names of exercise Toe towel pull
Description of exercise The toe towel pull exercise is a simple yet effective way to strengthen the muscles in your feet and toes. To perform this exercise, you will need a small towel or cloth and a flat surface. Begin by placing the towel on the floor and standing on it with your toes. Use your toes to grip the towel and slowly pull it towards you, scrunching it up as you go. Hold for a few seconds before releasing and repeating for several reps. This exercise helps to improve balance, stability, and flexibility in the feet and can be beneficial for athletes, dancers, and anyone looking to strengthen their foot muscles.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit in chair.
  • Place towel on floor.
  • Keep heel on ground.
  • Pull towel towards you using the toes only.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Supination, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved grip strength
  • Increased finger dexterity
  • Strengthened hand and wrist muscles
  • Improved coordination
  • Enhanced finger and hand flexibility
  • Reduced risk of hand and wrist injuries
  • Improved blood circulation in hands and fingers
  • Can be done with minimal equipment
  • Can be done anywhere
  • Can be modified for different levels of difficulty

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Toe towel pull exercise should be avoided if you have any existing injuries or pain in your feet, ankles, or legs. This exercise puts a lot of strain on these areas and can worsen any existing conditions. It should also be avoided if you have any balance or stability issues, as it requires standing on one foot. Pregnant women should also avoid this exercise, as their center of gravity is shifted and they may be at a higher risk of falling. If you are unsure about your ability to perform this exercise safely, it is best to consult with a doctor or physical therapist before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a towel that is long enough to reach your toes comfortably
  • Keep your back straight and engage your core muscles
  • Start with small movements and gradually increase the intensity
  • Avoid overstretching your toes or pulling too hard on the towel
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Do not force your toes beyond their natural range of motion
  • Keep your shoulders relaxed and avoid hunching over
  • Always consult with a professional if you have any pre-existing foot or ankle injuries.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Wrist tendonitis
  • Hand osteoarthritis
  • Hand tendon injuries
  • Finger sprains
  • Thumb arthritis

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    Frequently asked questions

     

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