Seated Toe Flexor Stretch
Foot and Calf Stretches:
While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee. Brace the right ankle with the right hand, and place the fingers of the left hand along the bottoms of the toes of the right foot with the fingers pointing in the same direction as the toes. Use the fingers of the left hand to push the toes of the right foot toward the right knee.
Affected Body Part:Most-stretched muscles
: Right flexor digitorum brevis, right quadratus plantae, right flexor digiti minimi brevis, right flexor hallucis brevis, right lumbricales, right plantar interosseous, right abductor hallucis, right abductor digiti minimi. Lesser-stretched muscles:
Right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis, right peroneus longus, right peroneus brevis, right plantaris, right soleus, right gastrocnemius.
Make sure to stabilize the foot and ankle with a firm hold. Pushing hard on the very ends of the toes with the left palm will provide a much greater stretch. You will feel the stretch on the sole (plantar side) of the foot.