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Exercise handout — move better, feel better.
Short Foot (Arch Lift)
The foundational 'foot core' exercise. Pull the ball of the foot toward the heel to lift the arch without curling the toes. Essential for foot stability and arch 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
- Works at the gym
chair
Home Options
- chair
Dosage
4
Sets
8
Reps / Time
30 sec
Rest
5-10 sec hold
Tempo
Step-by-Step Guide
Set up
- Sit in a chair with feet flat on the floor
- Barefoot is essential for this exercise
- Keep toes long and relaxed on the floor
No image for this step. Follow the written instruction.
Step 1 of 6
Without curling your toes, try to shorten your foot
No image for this step. Follow the written instruction.
Step 2 of 6
Imagine pulling the ball of your foot toward your heel
No image for this step. Follow the written instruction.
Step 3 of 6
Your arch should lift and dome upward
No image for this step. Follow the written instruction.
Step 4 of 6
Toes stay flat - they should not grip or curl
No image for this step. Follow the written instruction.
Step 5 of 6
Hold the contraction for 5-10 seconds
No image for this step. Follow the written instruction.
Step 6 of 6
Relax completely and repeat
Breathing
- Exhale as you engage the arch
- Breathe normally during holds
Form Cues
- Imagine doming your arch like a bridge
- Keep toes flat and long - no gripping
- The movement is subtle but powerful
- You should feel muscles in your arch working
Common Mistakes to Avoid
- Curling or gripping with toes
- Lifting toes off the ground
- Not holding long enough
- Rolling the foot inward or outward
Safety Information
Essential for flat feet and plantar fasciitis. Very safe.
Progressions
Perform standing, then single-leg standing
Regressions
Practice feeling the arch muscles first without worrying about form
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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.