Toe Yoga: Strengthen Your Feet One Toe at a Time
Barefoot, press your big toe into the floor while the other four lift, then swap. It teaches the small muscles inside your foot to move your toes one group at a time, which shoes never ask of them.
Moving · Feet · 2 min read
Why it works: Chapter 23, Stiff people work harder for every stroke
How to do it
- 1
Stand barefoot
Stand on a hard floor, feet hip-width apart, your weight even between your heels and the balls of your feet.
- 2
Lift the four
Press your big toe into the floor and lift the other four toes. Keep the ball of your foot down and your ankle still.
- 3
Swap
Set the four down and press them into the floor while your big toe lifts on its own.
- 4
Change slowly, ten times
Hold each side for a second or two. Slow and clean beats fast and sloppy.
- 5
Help with your hand
If a toe will not move on its own, sit down and hold the others still with your fingers while it tries. It gets easier with practice.
Watch for
- Rolling onto the outside edge of your foot to lift the big toe. Your ankle does the lifting and your toes learn nothing.
- Curling the toes as they lift. The long muscles from your shin take over from the small ones inside your foot.
- A cramp in the arch. Stop, spread your toes flat on the floor, and do fewer next time.