Toe Corrector exercises
Toe Corrector exercises
Note: This might not be ideal for some foot issues. Contact me for questions.
In a Pilates studio, you would use a toe corrector, toe exerciser, toe gizmo, toe tensometer. So many names for this Pilates accessory! To make your own at home, grab 2 wristbands, or 2 broccoli bands, or even rubber bands, and loop them.
These exercises are more accessible when you’re seated with bent knees. When you’re ready for a challenge, you can try these exercises seated on the floor with straight legs.
Your feet connect to your seat, so keep your knees as still as possible to keep them from doing the exercises that your seat should be trying to do. Even if nothing moves, there is work happening in trying to move. Don’t get attached to the outcome, get attached to the work happening in your body.
Fan: Place the loops over the big toes, and place your feet on the floor. Without moving your heels, move the big toe mounds of the feet away from each other (work the pull action), and return to start by resisting the closure of the bands. 5-10 reps.
Variation: Move one foot at a time while keeping the other foot still.
Option: You may also place the loops over the first and second toes as needed.
Circles: Place the loops over the big toes, and place your feet on the floor. Lift one toe at a time on both feet from big toe to the pinky toe, and reverse it when placing them back down to the floor. It will look like, maybe even feel like, playing the piano. 5-10 reps.
Option: You may also place the loops over the first and second toes as needed.
Bow and Arrow: Place the loops over the big toes, and place your feet on the floor. Straighten one leg while keeping the other leg bent, and slightly closer to you with a flex in the ankle. On the straight leg, with long toes, point the toe towards the floor while the other toe maintains the resistance. Resist bringing the pointed toe back. 5-10 reps. Switch feet.
Option: You may also place the loops over the first and second toes as needed.
Single Toe Pull: Place a loop over the big toe while holding the other loop in your hand. Place your fingers over the other toes to hold them down, and isolate the work on the toe that’s in the loop. Gently pull the toe up with your hand, then push the toe down to the floor. 3-5 reps per toe.