Elastic toe stretch back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic toe stretch back )

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Name of exercise  Stretch great toe flexor w/elastic
Other names of exercise Elastic toe stretch back
Description of exercise Elastic toe stretch back exercise is a simple and effective way to improve flexibility and strength in the toes and feet. It involves using an elastic band or resistance band to stretch and strengthen the muscles in the back of the foot. To perform this exercise, sit on the floor with your legs stretched out in front of you. Loop the elastic band around the ball of your foot and hold onto the ends with your hands. Slowly flex your foot back towards your body, feeling the resistance from the band. Hold for a few seconds and then release. This exercise can help improve balance, prevent foot injuries, and relieve foot pain.
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 with affected leg out in front, knee straight.
  • Loop elastic around big toe.
  • Slowly pull the toe back and hold.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility
  • Stronger toes
  • Reduced risk of foot injuries
  • Improved balance
  • Increased range of motion
  • Better circulation
  • Relieves foot pain
  • Improved posture
  • Can be done anywhere
  • Quick and easy to perform

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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 Elastic toe stretch back exercise should be avoided if you have any existing injuries or conditions that could be aggravated by this type of movement. This includes any issues with your feet, ankles, or lower back. If you experience pain or discomfort during the exercise, it is important to stop and consult with a medical professional before continuing. Additionally, if you are pregnant or have recently undergone surgery, it is recommended to avoid this exercise until you have fully recovered. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Wear comfortable and supportive shoes
  • Start with a gentle stretch and gradually increase intensity
  • Keep your toes pointed forward
  • Avoid overstretching or pushing through pain
  • Engage your core muscles for stability
  • Breathe deeply and evenly throughout the exercise
  • Do not force your toes beyond their natural range of motion
  • Stop if you feel any sharp or shooting pain
  • Keep your balance by holding onto a stable surface if needed
  • Consult a doctor if you have any foot injuries or medical conditions.

    • Helpful in Diseases

  • bunions
  • plantar fasciitis
  • arthritis
  • hammer toes
  • metatarsalgia
  • flexor tendonitis
  • Achilles tendonitis
  • turf toe

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    Frequently asked questions

     

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