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

( Toe upward stretch )

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Name of exercise  Stretch toe flexors
Other names of exercise Toe upward stretch
Description of exercise Toe upward stretch is a simple and effective exercise that helps to stretch and strengthen the muscles in the feet and ankles. To perform this exercise, sit on a chair with your feet flat on the ground. Lift your toes off the ground while keeping your heels on the floor. Hold this position for a few seconds and then release. Repeat this movement for a few repetitions. This exercise helps to improve flexibility and range of motion in the feet, which can be beneficial for athletes and individuals with foot pain or injuries. It can also help to prevent foot and ankle injuries and improve balance and stability.
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 on floor with legs straight.
  • Place balls of feet against the wall.
  • Move toes upward, keeping balls of feet on wall.
  • 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 Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion

    Benefits of exercise

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

  • Increased flexibility
  • Improved balance
  • Strengthened foot muscles
  • Reduced risk of foot injuries
  • Improved circulation in feet
  • Reduced foot pain
  • Improved range of motion in ankles
  • Improved posture
  • Improved athletic performance
  • Reduced risk of falls

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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 upward stretch exercise is generally safe for most people to perform. However, there are certain situations where it may be best to avoid this exercise to prevent injury or discomfort.If you have a foot or ankle injury: If you have a current injury or pain in your foot or ankle, it is best to avoid this exercise as it may aggravate the injury or cause further discomfort.
  • If you have a history of foot or ankle problems: If you have a history of foot or ankle problems, it is important to consult with a healthcare professional before attempting this exercise to ensure it is safe for you.
  • If you have balance issues: This exercise requires a certain level of balance and stability. If you have balance issues, it may be best to avoid this exercise or modify it to make it safer for you.
  • If you experience pain during the exercise: If you experience any pain or discomfort while performing the Toe upward stretch, it is best to stop and consult with a healthcare professional before attempting it again.
  • If you are pregnant: Pregnancy can affect your balance and stability, making this exercise potentially unsafe. It is best to consult with your healthcare provider before attempting any new exercises during pregnancy.Overall, it is important to listen to your body and avoid this exercise if you feel it is not safe or comfortable for you. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • 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 proper form and technique
  • Start slowly and gradually increase intensity
  • Avoid overstretching
  • Listen to your body and stop if you experience any pain
  • Do not hold your breath
  • Keep your core engaged
  • Do not force the stretch
  • Use a stable surface for support
  • Consult a doctor if you have any pre-existing conditions or injuries

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Flat feet
  • Ankle sprain
  • Metatarsalgia
  • Morton’s neuroma
  • Bunions
  • Hammer toes
  • Claw toes

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    Frequently asked questions

     

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