Seated Toe Extensor and Foot Inverter Stretch
Foot and Calf Stretches:
While sitting on a chair with left foot on the floor, raise the right ankle and place it on top of the left knee. While bracing the right ankle with the right hand, place the thumb of the left hand along the ball of the right foot and the fingers of the left hand across the top of the foot with the fingers perpendicular to the toes. Use the left hand to push (or twist) the sole of the foot down toward the floor. At the same time, bend the toes toward the sole of the foot.
Affected Body Part:Most-stretched muscles
: Right abductor hallucis, right extensor hallucis longus, right extensor hallucis brevis, right anterior tibialis. Lesser-stretched muscles:
Right extensor digitorum longus, right extensor digitorum brevis, right peroneus tertius, right lumbricales, right dorsal interosseous.
Make sure to stabilize the foot and ankle with a firm hold. Grasping the ends of the toes and pressing them firmly downward can produce a greater stretch. You will feel the stretch on the medial side of the foot (big toe side).