ClapMove · clapmove.com
Exercise handout — move better, feel better.
Marble Pickups
Pick up small objects with toes and move them to new location. Fun exercise for foot dexterity and intrinsic strength.
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
- small household item + chair
No equipment? Try: Small stones, bottle caps, pencils, socks
Dosage
2
Sets
15
Reps / Time
60 sec
Rest
At your own pace
Tempo
Step-by-Step Guide
Set up
- Place 10-20 marbles or small objects on floor
- Have a cup or target area nearby
- Sit in chair with foot near objects
Step 1 of 5
Use toes to grip one marble
Step 2 of 5
Lift foot and move marble to cup/target
Step 3 of 5
Release marble by spreading toes
Step 4 of 5
Return for next marble
Step 5 of 5
Continue until all moved
Breathing
- Breathe naturally
Form Cues
- Use all toes to grip
- Lift foot, not just toes
- Control the drop into target
- Make it a game
Common Mistakes to Avoid
- Dropping marble before target
- Only using big toe
- Rushing
- Not gripping firmly
Safety Information
Very safe. Fun exercise for all ages.
Progressions
Smaller objects, standing, faster pace
Regressions
Larger objects (easier to grip), fewer reps
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.