4 exercises to strengthen our toes

Quite often the importance of the toes is underestimated but, as we have already mentioned, their task is truly essential (balance, push, etc.). Let’s see therefore 4 suitable exercises to their development:

  • The first 2 exercises are very simple and they can also be done during other activities
  • The other 2 exercises, instead, need a foot rather flexible and “trained” (if we have passed a certain age or we are particularly rigid is better to perform for at least a couple of weeks the first 2)

All the exercises need to be executed without shoes and repeated for at least about 10 minutes.

Exercise 1

  • Let’s open the toes to their maximum extension
  • Let’s keep them open with strength for 3 seconds
  • Let’s close the toes with all our strength (even pressing them to the ground)
  • Let’s keep them closed and under tension for 3 seconds
  • If we are able we can also focus the ebb and flow of our Qi

Exercise 2

  • Let’s open and close our toes
  • Let’s widen and close our toes
  • Let’s alternate the 2 phases repeating the cycle
  • Let’s start from the idea of being only quick
  • After having acquired a certain familiarity we can also start to tighten

Exercise 3

  • Let’s walk
  • Let’s start with feet and toes resting normally
  • Let’s raise the heel and bend the fingers frontally (one foot at a time)
  • Let’s put our weight above them
  • We have to simulate with knees a run
  • Let’s run without advancing and taking our feet on the ground
  • The foot rotates on the fingers back and forth
  • Let’s get moving as quickly as possible (distributing our weight)
  • Let’s do not keep the weight too long on our toes

Exercise 4

  • Let’s make 2 steps (normally)
  • Let’s tiptoe (the toes completely touch the ground) and let’s make 2 steps
  • Let’s stand on our fingers and let’s make 2 steps
  • Let’s repeat these 6 steps in a cycle without increasing the speed
  • Let us instead of going slower we can
  • At the beginning (especially if we are rather heavy) we will not be able to stand on our toes
  • As we improve, we can gradually carry weights (with our arms) of 15-50kg

It’s obvious that if we feel unwell or hassles we must immediately stop the exercises. These movements (if executed wisely) in addition to coaching flexibility and power of the toes help to prevent the typical problems associated with immobility of the foot.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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