TOES UP, FOOT UP
RANGE OF MOTION, COORDINATION, AND FLEXIBILITY
This healing move may be performed while sitting with your legs stretched
out in front of you.
• Begin in plantar flexion, with feet and toes pointed away from you
toward the floor. Inhale and lift only your toes. Then, lift your entire
foot into dorsiflexion, with your toes pointed toward the ceiling.
• Exhale and press the ball of your foot away from you, but keep all the
toes lifted. Then, point your toes all the way down into plantar flexion.
• Repeat several times. This is a gentle way to bathe the foot and
ankle in synovial fluid (which lubricates joints) while letting go
of compensations, allowing the nervous system to relearn proper
synergistic movement between toes, foot, ankle, and lower leg.
FOOT GRABS
STRENGTHENING
This healing move generates strength
and foot dexterity while reinforcing
strength and flexibility of the foot
arches. When the muscles and
nerves in our feet are communicating
and coordinating smoothly, we
create more stability around our
ankles, knees, and hips and greater
support for our lower back.
• Sit or stand.
• Place a towel or blanket
flat on the floor.
• Use your toes to crumple and
gather the fabric into as small of a
ball as possible.
• Then, use your toes to unwrap the
crumpled ball back to the original
flattened position. Repeat several
times daily for best results.
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