Read time : 1.5 minutes
Overview
- Calories Burned: ~0.01 kcal per second
- Correct Form Duration: 1.1 seconds
- Countdown: 30 seconds
- Position: Sitting / Supine (lying)
- Difficulty Level: Easy
Body Parts Targeted
Calves
Description
This simple but effective mobility exercise is designed to improve foot flexibility, activate calf muscles, and enhance knee joint stability. It’s often used in rehabilitation or pain relief routines for the lower legs and feet.
Common Mistake:
- Sudden movements that compromise joint safety.
- Incomplete rotation or not moving the toes through full range.
- Lifting the heels, which reduces the intended isolation of toe joints.
Instructions
- Start Position: Lie on your back, bend your knees, and place your feet flat together on the floor.
- Toe Movement: Rotate both toes clockwise and then back to neutral position — like forming a circle with your toes.
- Static Heels: Keep the heels flat and static throughout the motion.
Tips:
- Do not lift your heels — they should stay grounded.
- Move the toes smoothly; avoid abrupt changes in direction.
- If you feel pain or cramping, reduce the range of motion slightly.
Rest Instruction:
- Take a break
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