These directions are for your right foot. Switch sides for your left foot.
-
Sit in a chair. Rest your right ankle on your left knee.
-
Hold your toes with your right hand. Gently bend the toes backward. Feel a stretch in the undersides of the toes and ball of the foot. Hold for 30 to 60 seconds, or as directed.
-
Then gently bend the toes in the other direction. Gently press on them until your foot is pointed. Hold for 30 to 60 seconds, or as directed.
-
Repeat 5 times, or as directed.
Author: Wheeler, Brooke
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 05/01/2025
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Find the Right Orthopedic & Sports Medicine Specialist for You
BLANCHARD VALLEY HEALTH SYSTEM
Ortho LinkRelated Articles
Exercises to Strengthen Your Low Back
Strong low back and abdominal muscles work together to support your spine. These exercises will help strengthen your low back.
Upper Body Exercises: Upright Row
This exercise stretches and strengthens your upper body.
Ankle Dorsiflexion/Plantarflexion (Flexibility)
This exercise helps improve flexibility in the ankles.
Exercises for Shoulder Flexibility: Wand Stretch
Improving your flexibility can reduce pain. Stretching exercises also can help increase your range of pain-free motion. Breathe normally when you exercise. Try to use smooth, fluid movements. Never force a stretch.