348
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Foot everters
Muscles emphasized: Peroneals
Joint movements: Foot eversion and forefoot abduction with A-F plantar flexion
H. Sitting little toe up and away
(Elastic band)Variation 2Sit with legs outstretched to the
front and a band looped around
the ends of the feet with the feet
separated so that the band is
taut. With the feet pointed, bring
the front of the feet away and up,
leading with the little toes. Pause,
and slowly control the return to the
starting position.
(Keep the feet pointed throughout
the movement; isolate the
movement to the feet, and
concentrate on keeping the knees
facing straight up to avoid including
movement of the hip.)
Variation 1: Secure the loop under
or around something sturdy. Place
only one foot in the loop, and bring
the forefoot up and away (leading
with little toes).
Variation 2: Perform the same
movement, sitting with the side
facing the end of the Pilates
Cadillac and one foot in a strap
that has a spring attached low to
the end of the Cadillac.- Move little toes further away.
- Spread the feet farther apart for
the starting position. - Use a heavier band.
I. Side-lying little toe up
(Weight)Lie on your side with a weight
hanging from the end of your top
foot. With the foot pointed, bring
the forefoot up toward the ceiling,
leading with the little toe. Pause,
and smoothly lower the foot to the
starting position.
(Keep the foot pointed throughout
the movement.)- Gradually lift the little toe higher.
- Gradually increase the weight
from 5 pounds to 15 pounds.
TABLE 6.6 Selected Strength Exercises for the Ankle-Foot (continued)