Legs

Foot tripod + toe spread

Activation · Standing

How to do it

Stand with feet flat. Feel three points on the floor: big-toe base, little-toe base and heel. Spread your toes wide, then gently shorten the midfoot as if gripping the floor, toes soft, not clawed. Hold, then relax.

Dose

6 × 5 s

What you should feel

Your feet spreading into the floor

Common mistake

Clawing the toes hard, holding the breath, or rolling to the outer edge.

Make it easier

Do it seated.

Avoid this movement if

Your foot cramps or you have a plantar flare.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.