Toe up stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Toe up stretch )

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Name of exercise  Stretch toe flexors w/towel
Other names of exercise Toe up stretch
Description of exercise Toe up stretch is a simple exercise that can help improve flexibility and strength in the feet and ankles. To perform this exercise, start by sitting on the floor with your legs extended in front of you. Point your toes away from you and then pull them back towards your body, flexing your foot. Hold this position for a few seconds before releasing. Repeat this movement several times, gradually increasing the duration of the stretch. This exercise can help alleviate foot and ankle pain, improve balance and stability, and prevent injuries. It is a great exercise for athletes, dancers, and anyone looking to improve their foot and ankle mobility.
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 foot on floor.
  • Loop towel under toes and gently pull up into stretch.
  • Keep ball of foot on floor.

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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 Flexion, Plantarflexion, Inversion

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened toe muscles
  • Improved balance
  • Reduced risk of injury
  • Improved circulation
  • Relief from foot pain
  • Improved posture
  • Enhanced athletic performance
  • Improved overall foot health

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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

  • Toe up stretch exercise should be avoided if you have any underlying medical conditions or injuries in your feet, ankles, or lower legs. This includes conditions such as plantar fasciitis, Achilles tendonitis, or any fractures or sprains in these areas. It is also not recommended for individuals with severe arthritis or neuropathy in their feet. Additionally, if you experience pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional. Pregnant women should also avoid this exercise, as it may put too much strain on their abdominal muscles. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or exacerbates any existing conditions.

    • Precautions

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

  • Avoid overstretching
  • Warm up before starting
  • Keep your back straight
  • Engage your core
  • Do not lock your knees
  • Breathe deeply
  • Hold the stretch for 10-15 seconds
  • Do not bounce
  • Stop if you feel pain
  • Consult a doctor before starting if you have any injuries or medical conditions

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Heel spurs
  • Bunions
  • Hammer toes
  • Metatarsalgia
  • Flat feet
  • Shin splints
  • Ankle sprains
  • Tarsal tunnel syndrome

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    Frequently asked questions

     

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