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Active Big Toe Abduction, Finger-Assisted, Unresisted

BeginnerStrengthTier T1

Sit with both feet flat on the floor. Use the fingers of one hand to help move your big toe sideways, away from the other toes, and hold the position.

Targets: Foot & Toes
Muscles: Foot Intrinsics

Stop if

Stay in the green or amber zone; if pain enters the red zone, reduce the movement, the repetitions, the speed, or rest longer between sets.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

20 sec

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • No band or other equipment is needed for this exercise; it is performed seated, using only the fingers of one hand to help move the big toe.
  • Hold the abducted position for 10 seconds before releasing, and repeat 15 times; aim to build up to 3 sets of 15 repetitions daily.
  1. A man sitting on a plain chair, both feet flat on the floor, the fingers of his right hand resting lightly beside his right big toe.

    Step 1 of 3

    Sit down with both feet flat on the floor. Rest the fingers of your right hand near your right big toe, ready to help.

  2. The same man's right hand fingers gripping his right big toe and holding it pulled sideways, away from the other toes, which stay resting on the floor.

    Step 2 of 3

    Use the fingers of your right hand to help move your right big toe away from the other toes. Hold it in this position.

  3. A man sitting on a plain chair, both feet flat on the floor, the fingers of his right hand resting lightly beside his right big toe.

    Step 3 of 3

    Sit down with both feet flat on the floor. Rest the fingers of your right hand near your right big toe, ready to help.

Breathing

  • Breathe normally.

Safety Information

These exercises may slightly increase symptoms initially, but should become easier to do over time; if there is any doubt about fitness to do them, discuss with a GP first. The pain scale says to aim to stay in the green or amber zone during exercise; if pain moves into the red zone, modify by reducing the movement, the number of repetitions, the speed, or by resting longer between sets. Pain or other symptoms should settle back to baseline within 30 minutes of exercising, and should not still be raised more than 60 minutes after exercising the next morning; if either happens, contact a GP or NHS inform. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.