ClapMove · clapmove.com
Exercise handout — move better, feel better.
Towel Scrunches
Use toes to scrunch a towel toward you. Classic exercise for foot intrinsic muscle strengthening.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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
chair
Home Options
- towel + chair
No equipment? Try: Cloth, sock, or small fabric
Dosage
2
Sets
120 sec
Reps / Time
60 sec
Rest
2-3 min per set
Tempo
Step-by-Step Guide
Set up
- Sit in chair with foot flat on towel
- Towel should be spread flat on smooth floor
- Heel stays on floor throughout
No image for this step. Follow the written instruction.
Step 1 of 5
Curl toes to grip towel
No image for this step. Follow the written instruction.
Step 2 of 5
Pull towel toward heel
No image for this step. Follow the written instruction.
Step 3 of 5
Release and spread toes
No image for this step. Follow the written instruction.
Step 4 of 5
Grip and pull again
No image for this step. Follow the written instruction.
Step 5 of 5
Continue until towel is fully scrunched
Breathing
- Breathe naturally throughout
Form Cues
- Use all toes to grip
- Keep heel planted
- Spread toes fully between scrunches
- Work through full towel length
Common Mistakes to Avoid
- Lifting heel
- Not fully releasing between reps
- Using only big toe
- Moving too quickly
Safety Information
Stop if cramping becomes severe. Very safe exercise.
Progressions
Add weight on towel, larger towel, standing
Regressions
Smaller towel, less time
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.