Kneeling Toe Stretch | Self-stretch in 3D
Kneeling Toe Stretch: all fours (toes tucked), toes and sole of the foot. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
All fours (toes tucked) · Toes and sole of the foot
A self-stretch for the toes and sole of the foot. Support your body and stay within a comfortable range.
Starting position
Come onto all fours and tuck the toes under on the floor.
Movement phases
1. Get ready
Place the hands under the shoulders and press the balls of the feet into the floor.
2. Sit back
Slowly move the hips back towards the heels.
3. Hold the stretch
Stop where you feel a comfortable stretch in the toes and sole, and breathe easily.
4. Return
Move the hips forwards and lay the tops of the feet down.
What to check yourself
Check that there is no sharp pain in the toes and the knees are comfortable.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Do not do this if you have been told your joints are very flexible (hypermobile) or if your toes hurt.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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