Joe Nimble

Toega

toega-feet

These 8 Toega (yoga for your toes) exercises are designed for their potential to restore human foot function. We recommend that you perform these exercises regularly – at work, in the gym or even whilst cooking! If you have any medical conditions or pre-existing foot pain we recommend you consult with your physician. Please see Disclaimer*

1. Exercise

Big toe mobilisation Extension

Improves the flexibility & mobility of the big toe. Starting with the foot flat on the floor, roll the foot forward and tuck the lesser toes under the foot. Draw the heel backward towards the floor to increase the stretch. To improve the strength of the big toe, root the big toe into the floor by the pushing it into the ground. When the lesser toes are tucked under keep the heel, ankle and knee aligned in the same vertical plane. Make sure the knee and / or heel are lot leaning to the left or right. To complete the exercise roll the foot back into the starting position. 

play
play

2. Exercise

Big toe mobilisation flexion

Improves the flexibility & mobility of the big toe. Starting with the foot flat on the floor, roll the foot forward over the big toe. Tuck the big toe under by bending at the joint. It may take some practice to gain the full range of movement, you can use your hands to assist if necessary. When the toe is tucked under keep the heel, ankle and knee aligned over the toes. Make sure the knee and / or heel are not leaning to the left or right. Try to get the 4 lesser toes touch the floor, this may not be possible straight away but should improve over time. To complete the exercise roll the foot back into the starting position. 

3. Exercise

Big toe extension

Strengthens the foot whilst also improving the neuromuscular connection between the brain and the big toe. Whilst standing, lift only the big toe off the ground. Root the lesser toes into the floor by pushing them into the ground. Place the big toe back on the floor and repeat. It is important to keep the ball of the foot in contact with the ground at all times. This exercise may be quite challenging at the start, but as your proprioception improves it will become easier. 

play
play

4. Exercise

Big toe flexion

Strengthens the foot whilst also improving the neuromuscular connection between the brain and the big toe. Whilst standing, lift only the lesser toes off the ground. Root the big toe into the floor by pushing them into the ground. Place the lesser toes back on the floor and repeat. It is important to keep the ball of the foot in contact with the ground at all times. This exercise may be quite challenging at the start, but as your proprioception improves it will become easier. 

5. Exercise

Hallux valgus exercise

play
play

6. Exercise

Forefoot rocker mobilization

7. Exercise

Foot ankle rocker mobility

play
play

8. Exercise

Big toe dissociation

*DISCLAIMER

Joe Nimble strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises demonstrated. Joe Nimble is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. The exercises and mobility drills contained within this app have been selected by Joe Nimble for their potential to restore human foot function and walking biomechanics. The restorative potential of any exercise or mobility drill is directly influenced by the technique and quality of the movement being performed. If you have any concerns regarding the quality of your movement we strongly recommend you consult with a qualified movement professional to coach you through the movements.

Toega These 8 Toega (yoga for your toes) exercises are designed for their potential to restore human foot function. We recommend that you perform these exercises regularly... read more »
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Toega

toega-feet

These 8 Toega (yoga for your toes) exercises are designed for their potential to restore human foot function. We recommend that you perform these exercises regularly – at work, in the gym or even whilst cooking! If you have any medical conditions or pre-existing foot pain we recommend you consult with your physician. Please see Disclaimer*

1. Exercise

Big toe mobilisation Extension

Improves the flexibility & mobility of the big toe. Starting with the foot flat on the floor, roll the foot forward and tuck the lesser toes under the foot. Draw the heel backward towards the floor to increase the stretch. To improve the strength of the big toe, root the big toe into the floor by the pushing it into the ground. When the lesser toes are tucked under keep the heel, ankle and knee aligned in the same vertical plane. Make sure the knee and / or heel are lot leaning to the left or right. To complete the exercise roll the foot back into the starting position. 

play
play

2. Exercise

Big toe mobilisation flexion

Improves the flexibility & mobility of the big toe. Starting with the foot flat on the floor, roll the foot forward over the big toe. Tuck the big toe under by bending at the joint. It may take some practice to gain the full range of movement, you can use your hands to assist if necessary. When the toe is tucked under keep the heel, ankle and knee aligned over the toes. Make sure the knee and / or heel are not leaning to the left or right. Try to get the 4 lesser toes touch the floor, this may not be possible straight away but should improve over time. To complete the exercise roll the foot back into the starting position. 

3. Exercise

Big toe extension

Strengthens the foot whilst also improving the neuromuscular connection between the brain and the big toe. Whilst standing, lift only the big toe off the ground. Root the lesser toes into the floor by pushing them into the ground. Place the big toe back on the floor and repeat. It is important to keep the ball of the foot in contact with the ground at all times. This exercise may be quite challenging at the start, but as your proprioception improves it will become easier. 

play
play

4. Exercise

Big toe flexion

Strengthens the foot whilst also improving the neuromuscular connection between the brain and the big toe. Whilst standing, lift only the lesser toes off the ground. Root the big toe into the floor by pushing them into the ground. Place the lesser toes back on the floor and repeat. It is important to keep the ball of the foot in contact with the ground at all times. This exercise may be quite challenging at the start, but as your proprioception improves it will become easier. 

5. Exercise

Hallux valgus exercise

play
play

6. Exercise

Forefoot rocker mobilization

7. Exercise

Foot ankle rocker mobility

play
play

8. Exercise

Big toe dissociation

*DISCLAIMER

Joe Nimble strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercises demonstrated. Joe Nimble is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. The exercises and mobility drills contained within this app have been selected by Joe Nimble for their potential to restore human foot function and walking biomechanics. The restorative potential of any exercise or mobility drill is directly influenced by the technique and quality of the movement being performed. If you have any concerns regarding the quality of your movement we strongly recommend you consult with a qualified movement professional to coach you through the movements.

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