1 Pull your toes towards the feet. Raise the middle section. |
2. Put a small towel or cloth beneath your toes. Grasp it, lift it off the floor and bring it under the toes of the other foot. |
3. By cramping your toes crumple a piece of cloth or a tissue. |
4. Place a long(ish) staff beneath the toes. Bend them and push the staff backwards and forward. |
5. Lean your arms onto an object behind your back. Raise the hips and transfer your weight to the heels. Lift the front part of your feet of the ground. |
6. Separate your feet from the ground. Cramp your toes. The heels stay on the ground. |
7. Alternately separate your heels and frontal parts of your feet from the ground. In doing so, turn the soles of the feet towards each other. Knees are kopt close together. |
8. Cramp your fingers. Turn the soles so that they face each other. Pull the feet toward your lower leg. |
9. Foot over foot. Lift the frontal part of one foot and resist with your other foot. |
10. From the seating position, lift your hips and lean into your heels. Rolling the foot starting from your heels toward your toes, get back into the seating position. |
11. Separate your knees and connect the soles at the heels. Holding your feet just above the ankles, do not disconect the heels. Separate your toes as much as possible so that the pinky toe is in contact with the ground. |
12. Same as the exercise above, only now you separate your heels. Your toes remain attached together. |
13. Pull your feet towards your lower legs (dorsal flexion). |
14. Same exercise as above only spread your toes. |
15. Pull your feet only a small distance towards your legs, turning the soles so that they face each other. Knees are kept straight. |
16. Separate your knees a bit. Then, pull your feet toward each other untill the big toes touch, without moving your heels. In doing so, pull your feet toward your lower legs. |