13 Jan Toe Flexion & Extension – AROM
HOW: Get set up in seated position and make sure you're barefoot when performing this exercise. To begin the exercise, lift your toes off the ground while keeping the rest of your foot down on the ground, then reverse the motion, bend/curl your toes...
13 Jan Isolated Toe Extension
HOW: Get set up in a seated position barefoot with your foot resting on the ground. While maintaining good arch position and keeping your heel and the rest of your foot relaxed on the ground, begin the exercise by lifting your big toe in...
10 Jan Ankle Pump – Elevated
HOW: Get set up laying flat on your back with your legs elevated above heart level. To begin the exercise, move your ankle forward and backward in a pumping motion. The goal is to get comfortable with this forward and backward ankle range of...
10 Jan Ankle & Toe Plantarflexion Stretch
HOW: Point your foot/toes down and place your foot on a soft surface like a foam pad or pillow. Apply pressure into the surface to face stretch your foot/ankle down. FEEL: You should feel a stretch on top of your foot, your toes, and...
06 Jan Seated Knee Extension – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Let gravity pull your knee into extension and/or use your hands as needed to...
06 Jan Seated Knee Extension Bag Hang – PROM
HOW: Get into a comfortable position on a chair or bed with your foot elevated and supported on a surface so that your leg is straight and parallel to the ground. Place your foot into bag handles and place one handle above and below your...
06 Jan Foot Plantar Surface Self Massage – Lacrosse Ball
HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired...
06 Jan Split Stance Lunge – Big Toe Extension Bias
HOW: Begin in a split stance by placing one foot behind you. Lower yourself down and allow your back heel to raise off the ground. The motion on the back leg should largely be coming from the big toe. Push into the ground once...
30 Dec Child’s Pose
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally, your butt will touch your heels while dropping your chest towards the floor. Keep...
30 Dec Child’s Pose – Sideways Reach
HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Focus on bringing your butt as far back as possible, ideally, your butt will touch your heels. From this position reach your arms over to...
