•
pull toes
up towards the body – hold
•
point toes
down toward bed – hold
2. Sit on the side of the bed
•
Straighten
out one knee at a time – circle the ankle in each direction three times
•
Both feet
together –
•
pull toes
up - hold, spread toes apart
•
point toes
down - hold, squeeze toes curled under
•
point toes
out - hold
•
point toes
in – hold
3. Sitting with feet flat on the
floor
•
Lift heels
up and down keeping the forefoot on the floor
•
Lift the
forefoot up and down keeping the heels on the floor
•
Spread
toes as far apart as possible - hold, bring toes together, relax
4. Place
small towel under feet. Keeping heels still, gather up the towel with toes, and
then push out again. Make this harder by
placing a weight on the towel
5. Keeping heel & toes flat
on the floor, one foot at a time
a. Pull up at the arch to
shorten the foot - try not to curl the toes
b. Slowly relax and let the
foot grow long
6. Place a marble on the floor. Try to pick it
up using big and second toes.
7. Place
a tennis ball on the floor. Position one foot over the ball so that the instep
rests on the ball. Gently roll the ball forward and backward, controlling the
movement by curling and straightening the toes. Repeat 10 times then switch
feet.
8. Lie
down with legs straight, heels out and toes bent in toward the body - - Relax
like this for 5 minutes.
9. Stand
on the edge of a stair, hang onto rails, rise up on toes and then drop heels
below stair, repeat 5times.
