Dance Anatomy & Kinesiology

349

Exercise name
(Resistance)

Description

(Technique cues) Progression

Muscle group: MTP flexors
Muscles emphasized: Intrinsic foot muscles (lumbricals and interossei)

Joint movement: MTP flexion with IP extension

J. Doming
(Hand)

While sitting, press the toes firmly

down and back into the floor as

you raise the metatarsal arch of

the foot. Hold for 5 seconds.

(Keep the toes extended as you

press them down and avoid letting

them curl under.)

1. Add the use of one hand to
   resist the raising of the arch.

Muscle groups: MTP flexors and toe flexors
Muscles emphasized: Intrinsic foot muscles

Joint movements: MTP flexion and toe flexion

K. Towel curl
(Weights)

Sit with one knee bent and the

heel on the floor with a 2-pound

weight on a small towel in front of

the foot. Push the close end of the

towel slightly away so that wrinkles

form in the towel. Grab a wrinkle in

the towel with your toes, and then

pull the towel toward you.

(Focus on fully flexing the toes to

grab the towel and then raise the

metatarsal and medial longitudinal

arches as you pull the towel.)

1. Gradually increase weight from
   2 pounds to 10 pounds.

(continued)

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