Main muscles worked:
Plantar exors You should feel this exercise at the top of your foot and toes
Equipment needed:
20 marbles
Step-by-step directions
• Sit with both feet at and place 20 marbles on the oor in front of you.
• Use your toes to pick up one marble at a time and place into a bowl.
• Repeat until you have picked up all the marbles.
Repetitions
20
Days per week
Daily
Observation :
- Do not place the marbles too far out in front or to the side.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Plantar exors You should feel this exercise at the top of your foot and toes
Equipment needed:
20 marbles
Step-by-step directions
• Sit with both feet at and place 20 marbles on the oor in front of you.
• Use your toes to pick up one marble at a time and place into a bowl.
• Repeat until you have picked up all the marbles.
20
Days per week
Daily
Observation :
- Do not place the marbles too far out in front or to the side.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.