Main muscles worked:
Plantar exors You should feel this exercise at the top of your foot and your toes
Equipment needed:
Hand towel
Step-by-step directions
• Sit with both feet at and place a small towel on the oor in front of you.
• Grab the center of the towel with your toes and curl the towel toward you.
• Relax and repeat.
Repetitions
5
Days per week
Daily
Observation :
- You can make this exercise more challenging by placing a weight on the edge of the towel.
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 your toes
Equipment needed:
Hand towel
Step-by-step directions
• Sit with both feet at and place a small towel on the oor in front of you.
• Grab the center of the towel with your toes and curl the towel toward you.
• Relax and repeat.
Repetitions
5
Days per week
Daily
- You can make this exercise more challenging by placing a weight on the edge of the towel.
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.