Seated Toe Extensor and Foot Everter Stretch
Foot and Calf Stretches:
While sitting on a chair with the 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 place the fingers of the left hand across the top of the foot with the fingers perpendicular to the toes. Use the left hand to pull (or twist) the sole of the foot upward. At the same time, bend the toes toward the sole of the foot. ? feet
Affected Body Part:Most-stretched muscles
: Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right dorsal interosseous, right abductor digiti minimi brevis, right adductor hallucis, right peroneus longus, right peroneus brevis, right peroneus tertius. Lesser-stretched muscle:
Right anterior tibialis.
Make sure to stabilize the foot and ankle with a firm hold. Grasping the ends of the toes and pulling them upward (while keeping the toes in the flexed position) can produce a more effective stretch. You will feel the stretch on the lateral side of the foot (little toe side) and ankle area—abductor digiti minimi, extensor digitorum brevis, and extensor hallucis brevis muscles.