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Exercise handout — move better, feel better.
Lesser Toe Bends (Assisted)
Gently bending the 2nd through 5th toes up and down using your fingers. Maintains mobility in the smaller toe joints.
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
none
Home Options
- bodyweight
Dosage
2
Sets
60 sec
Reps / Time
30 sec
Rest
2-3 sec each direction
Tempo
Step-by-Step Guide
Set up
- Sit and cross ankle over opposite knee
- Grasp toes 2-5 with one hand
- Stabilize the forefoot with the other hand
Step 1 of 5
Gently pull toes upward toward the shin
Step 2 of 5
Hold briefly at comfortable end range
Step 3 of 5
Gently push toes downward
Step 4 of 5
Hold briefly
Step 5 of 5
Continue smoothly
Breathing
- Breathe naturally throughout
Form Cues
- Keep movements gentle and controlled
- Move all four toes together
- Stay within pain-free range
- Feel a gentle stretch
Common Mistakes to Avoid
- Moving too aggressively
- Forgetting to move in both directions
- Not stabilizing the forefoot
- Rushing the movement
Safety Information
Very safe. Avoid if toes are acutely injured.
Progressions
Add active toe movement against finger resistance
Regressions
Move each toe individually if grouped movement is painful
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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.