Seated Toe Flexor and Foot Inverter 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 left hand and place the fingers of the right hand perpendicular across the bottoms of the toes. Also place the pad of the right thumb on the ball of the right big toe. Use the fingers of the right hand to pull the toes of the right foot up toward the top of the foot. At the same time, use the right thumb to push the sole of the right foot down toward the floor. ? feet
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. Lesser-stretched muscles:
Right peroneus longus, right peroneus brevis, right abductor digiti minimi, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis.
Make sure to stabilize the foot and ankle with a firm hold. If you grasp the very ends of the toes and pull harder, then you will be able to stretch these muscles even farther. You will feel the stretch on the sole (plantar side) of the foot—the flexor digitorum brevis, flexor hallucis brevis, flexor digiti minimi brevis, and quadratus plantae muscles.