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Seated Toe Flexion Pull-Down With a Hand-Held Spring Loop Toe Device

IntermediateStrengthTier T2

You sit with one foot on the floor and a hand-held spring toe device looped around your big toe. You pull the big toe down against the spring, then release.

Targets: Foot & Toes
Muscles: Latissimus Dorsi, Toe Flexors

Stop if

If anything hurts, you feel unsteady or anything feels wrong, stop and ask a qualified health professional.

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

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on a stable chair with your right foot bare and flat on the floor, put one strap loop of the device around your right big toe just behind the nail, and hold the other strap loop in your right hand above the foot so the device stands in a straight line. Choose a device and a tension that move smoothly and decide with your clinician whether it suits you.
  • Keep the ball of your foot and your heel on the floor, your toe straight and your hand still. Begin: lift the toe off the floor without lifting the ball of the foot, then pull it down to the floor against the device.
  1. A bare right foot flat on the floor in profile with a strap loop around the big toe, the toe lying straight on the floor, and the spring device standing upright to the right hand gripping the top loop.

    Step 1 of 3

    Sit with your right foot flat on the floor, one loop around your big toe and the other held in your right hand above it, with the toe lying straight on the floor.

  2. The same bare right foot in profile with the big toe lifted straight up off the floor inside the strap loop, the heel and ball of the foot flat, and the hand holding the device still above it.

    Step 2 of 3

    Lift your big toe up off the floor against the device without raising the ball of your foot, keeping the toe straight and your hand still.

  3. A bare right foot flat on the floor in profile with a strap loop around the big toe, the toe lying straight on the floor, and the spring device standing upright to the right hand gripping the top loop.

    Step 3 of 3

    Sit with your right foot flat on the floor, one loop around your big toe and the other held in your right hand above it, with the toe lying straight on the floor.

Breathing

  • Breathe normally.

Safety Information

Be careful with these exercises if you have a foot condition that is currently painful or inflamed, especially a painful bunion, plantar fasciitis, a neuroma or after any foot surgery, and ask a doctor, podiatrist or other medical professional whether they suit you. The pull is light enough to move smoothly, and choosing a suitable device, tension and seat is left to the person and their clinician. If anything hurts, you feel unsteady, or anything feels wrong, stop and ask a qualified health professional. 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.