We stretch our back, our legs, our neck... and almost never our feet. And yet, with 26 bones and around twenty muscles each, they are what carry all the rest. Toe yoga is a little session of a few minutes to return the favour. Here are 7 simple exercises, to do barefoot, at home.
Why your toes deserve their session
The major health institutions are taking a serious interest: Harvard Health recommends working on foot flexibility and strength at least three times a week, barefoot or in socks (source). Mobile, strong toes mean a better base, better balance, and a feeling of lightness at the end of the day.
The 7 exercises
1. The fan
Sitting, feet flat, spread your toes as wide as possible, hold for 5 seconds, release. Repeat 10 times per foot. It is the basic exercise: researchers have even studied it under the name "toe-spread-out" (study). If your toes refuse to spread at first, that is normal: it comes with practice.
2. Fingers between the toes
Sitting, place your left foot on your right knee and interlace your fingers with your toes, as if to shake their hand. Hold for 30 to 60 seconds, then switch feet. Harvard Health makes it one of its flagship exercises for foot flexibility.
3. The crumpled towel
Place a towel on the floor and crumple it under your toes, drawing it towards you with each contraction. Two to three passes per foot: it is the strengthening of the arch muscles.
4. The ballerina
Standing, rise onto tiptoe then roll onto the top of the toes, like a dancer. Hold for 3 to 5 seconds, repeat 4 to 6 times. Guaranteed stretch of the top of the foot.
5. The alphabet
Sitting, leg raised, draw each letter of the alphabet in the air with your big toe. A classic of ankle and foot mobility.
6. The diamond pose, gently
Kneeling, sitting on your heels, the top of the feet on the floor: this is Vajrasana, a traditional yoga pose that stretches the whole front of the foot (traditional exercises). Toe version: fold your toes under you before sitting on your heels, just a few breaths, it is intense.
7. The passive stretch
The last exercise requires no effort: put on some toe separator socks for your final relaxation. The knitted separator gently keeps each toe spread apart while you do... nothing. It is the passive equivalent of the fan, ideal at the end of a session or in the evening.
When to practise, and for how long
Three five-minute sessions a week are enough to feel the difference, preferably in the evening, when the feet finally come out of shoes. For the passive stretch, go gradually: our guide how long to wear toe separators gives you the exact pace.
Frequently asked questions
Do you need any equipment?
A towel, and that is all. The separator socks are a plus for the passive stretch, not a prerequisite.
Is it normal to struggle to spread your toes?
Very normal. After years of shoes, the muscles that spread the toes are simply asleep. Regularity wakes them up.
Is pain during an exercise normal?
No. A stretch can pull a little, never hurt. If pain comes back at every session, talk to a healthcare professional.
Do you need to already practise yoga?
Not at all. These exercises are done in front of the television, at the office, at the edge of the bed. The word yoga says above all one thing: you go gently, breathing.
For the passive stretch at the end of a session, discover the Pedi-Sense toe separator socks, in soft knit and eight colours, or the tiered-price pack to practise all week.
