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Exercise handout — move better, feel better.
Band Big Toe Abduction
Using a band to provide resistance as you move the big toe away from the other toes. Targets the abductor hallucis muscle, important for bunion management.
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
resistance_bands
Home Options
- resistance band
No equipment? Try: rubber band, hair tie
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2-3 sec hold
Tempo
Step-by-Step Guide
Set up
- Sit with foot accessible
- Loop resistance band around big toe
- Anchor the other end to pull big toe toward the 2nd toe
Step 1 of 6
Band is pulling big toe inward
Step 2 of 6
Actively move big toe away from other toes
Step 3 of 6
Push against the band resistance
Step 4 of 6
Hold for 2-3 seconds
Step 5 of 6
Slowly return to start
Step 6 of 6
Repeat
Breathing
- Exhale as you push outward
- Breathe normally during holds
Form Cues
- Move only the big toe
- Feel the muscle on the inner edge of the foot
- Control the return phase
- Keep other toes relaxed
Common Mistakes to Avoid
- Moving the whole foot
- Using too strong a band initially
- Not holding at end range
- Moving other toes
Safety Information
Important for bunion prevention and management. Do not force painful range.
Progressions
Increase band resistance, combine with short foot
Regressions
Use lighter band, do assisted movement first
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.