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Active Toe Extension

BeginnerMobilityTier T0
Active Toe Extension

Actively lifting all toes upward while keeping the ball of the foot on the ground. Strengthens toe extensor muscles and improves foot control.

Targets: Foot & Toes
Muscles: Toe Extensors

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

Dosage

3

Sets

15

Reps / Time

30 sec

Rest

3 sec hold

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on the floor
  • Barefoot works best
  • Keep heels on the ground
  1. Active Toe Extension - Step 1 of 5: Press the balls of your feet firmly into the floor

    Step 1 of 5

    Press the balls of your feet firmly into the floor

  2. Active Toe Extension - Step 2 of 5: Lift all five toes upward toward the ceiling

    Step 2 of 5

    Lift all five toes upward toward the ceiling

  3. Active Toe Extension - Step 3 of 5: Keep heels and metatarsal heads on the floor

    Step 3 of 5

    Keep heels and metatarsal heads on the floor

  4. Active Toe Extension - Step 4 of 5: Hold for 3 seconds

    Step 4 of 5

    Hold for 3 seconds

  5. Active Toe Extension - Step 5 of 5: Lower toes with control

    Step 5 of 5

    Lower toes with control

Breathing

  • Breathe naturally throughout

Form Cues

  • Lift toes high as if avoiding hot sand
  • Keep the rest of the foot stable
  • Don't let the foot roll outward
  • Control the lowering phase

Common Mistakes to Avoid

  • Lifting the whole foot
  • Rolling the foot outward
  • Not lifting toes high enough
  • Rushing the movement

Safety Information

Very safe exercise. Good for hammer toe prevention.

Progressions

Perform standing, hold longer, add band resistance

Regressions

Assist with hands if needed 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.