358
Exercise name
(Method of stretch)Description
(Technique cues) Progression
Muscle groups: A-F dorsiflexors and toe extensors
Muscles emphasized: Extensor digitorum longus
Joint position: A-F plantar flexion with MTP and IP flexion
E. Standing pointe stretch
(Static)Stand on the left foot, with the
other leg slightly bent and the top
of the distal right foot in contact
with the floor. Gently press the
right heel forward until a stretch
is felt across the upper instep.
If necessary, slightly bend the
support knee and bend the right
knee further to emphasize the
stretch in the upper versus lower
foot. Repeat on the other side.- Shift the body weight slightly
further toward the foot being
stretched.
F. Sitting pointe stretch
(Static)Sit with the right foot on the ground
and the left knee bent, with the
ankle resting on the right thigh.
With the left hand grasping the heel
and holding it in place, use the
right hand to gently pull the foot
into further plantar flexion until a
stretch is felt across the front of
the upper instep. Repeat on the
other side.
(Focus on using the right thumb to
press the arch upward as the other
fingers pull the forefoot slightly
“out and then down.”)- Pull the forefoot slightly further
downward (i.e., greater A-F
plantar flexion).
TABLE 6.8 Selected Stretches for the Ankle-Foot (continued)