Dance Anatomy & Kinesiology

347

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: Foot inverters
Muscles emphasized: Tibialis posterior

Joint movements: Foot inversion and forefoot adduction with A-F plantar flexion

F. Sitting big toe up and away
(Elastic band)

Variation 2

Sit with the lower legs crossed

to the front and a band looped

around the ends of the feet with

the heels separated so that the

band is taut. With feet pointed,

move the front of the feet (leading

with the great toes) up and away

from each other, pause, and slowly

return to the starting position.

(Keep both feet pointed throughout

the exercise, and isolate the

movement to the feet, avoiding

movement of the knees.)

Variation 1: Secure the loop under

or around something sturdy. Place

only one foot in the loop, and move

the foot up and away (leading with

the great toe).

Variation 2: Perform the same

movement, sitting with the side

to the end of the Pilates Cadillac

and one foot in a strap that has a

spring attached low to the end of

the Cadillac.

1. Pull band tauter by moving the
   feet further away at the start.


2. Use a heavier band.

G. Side-lying big toe up
(Weight)

Lie on your side with a weight

hanging from the end of your

bottom foot. With the foot pointed,

bring the forefoot up toward the

ceiling, leading with the great toe.

Pause, and slowly control lowering

to the starting position.

(Keep the foot pointed throughout

the movement.)

1. Gradually lift the great toe
   higher.


2. Gradually increase the weight
   from 5 pounds to 15 pounds.

(continued)

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