- Basic exercises for the feet10. Basic exercises for the feet 10. Basic exercises for the feet10. Basic exercises for the feet
6. Repeat points 2–4 for the left foot.
7. Depending on the result you may like to
perform points 2–6 2–3 times, varying the speed
and amplitude of the oscillations.
8. To finish stand for a few breaths and feel the
contact of your feet with the floor and the
upwards movement of the arches of your feet.
Exercise 10.3: Active movements of
feet without weight-bearing
Aims: understanding the active movements of the feet
and toes, coordination.
Sit in any comfortable position from which you
can move your feet.
Perform each movement 10 times, about one
movement per breath or slightly faster:
- Curl and stretch the toes; do this a few times
alternating left and right, and a few times both
feet simultaneously (Figure 6.191).
- Move the straight toes towards the sole and
towards the back of the feet; do this a few times
alternating left and right, and a few times both
feet simultaneously (Figure 6.192).
- Move the straight toes rhythmically opposite to
each other, like a wave moving from the big to
the little toe (Figure 6.193).
4. Move the whole foot:
a. into plantar flexion and dorsiflexion, do this
a few times alternating left and right, and a
few times both feet simultaneously
(Figure 6.194)
b. into inversion (Figure 6.195) and eversion
(Figure 6.196)
c. into circumduction, clockwise and
Figure 6.191 counterclockwise.
Figure 6.192
Figure 6.193
