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Toe Waves

BeginnerMobilityTier T0

Alternating movement where you lift the big toe while keeping the other toes down, then switch. Builds independent toe control and improves foot awareness.

Targets: Foot & Toes

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

  • chair + small household item

Dosage

3

Sets

10

Reps / Time

30 sec

Rest

2 sec each position

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on the floor
  • Remove shoes and socks for best feedback
  • Keep knees over ankles

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Lift only your big toe while keeping toes 2-5 pressed into the floor

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Hold for 2 seconds

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Lower big toe and lift toes 2-5 while keeping big toe pressed down

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Hold for 2 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Alternate back and forth

Breathing

  • Breathe naturally throughout

Form Cues

  • Move slowly and deliberately
  • Keep the arch stable - don't let it collapse
  • Focus on isolating each movement
  • It's okay if it's difficult at first

Common Mistakes to Avoid

  • Moving all toes together
  • Curling toes instead of lifting
  • Moving too quickly
  • Tensing the whole leg

Safety Information

Stop if cramping occurs. Very safe exercise.

Progressions

Perform standing, increase speed and control

Toe PianoIntermediate

Regressions

Use fingers to assist the movement initially

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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.