ClapMove · clapmove.com
Exercise handout — move better, feel better.
Seated Arch Lift with Slow Lower
Eccentric arch control exercise. Lift the arch over 3 seconds, then slowly lower over 3 seconds. Builds strength through full range.
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
10
Reps / Time
30 sec
Rest
3 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Sit in a chair with feet flat on the floor
- Barefoot recommended
- Toes stay relaxed throughout
No image for this step. Follow the written instruction.
Step 1 of 5
Start with arch relaxed
No image for this step. Follow the written instruction.
Step 2 of 5
Slowly dome the arch upward over 3 full seconds
No image for this step. Follow the written instruction.
Step 3 of 5
Pause briefly at the top
No image for this step. Follow the written instruction.
Step 4 of 5
Slowly lower and relax the arch over 3 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Count 3 seconds up, 3 seconds down
- Keep toes relaxed - no gripping
- Control is more important than height
- Feel the muscles working throughout
Common Mistakes to Avoid
- Moving too quickly
- Curling toes
- Losing control on the lowering phase
- Not counting the tempo
Safety Information
Very safe. Great for building controlled strength.
Progressions
Increase tempo to 5 seconds each way, add standing
Regressions
Reduce tempo to 2 seconds each way
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.