SKIP this exercise if painful or uncomfortable
Blue (lower body) Journey
The 1 Star Sequence
Exercise 2 (Tip Toe)
Follow the onscreen breathing instructions Inhale Exhale
Tap on 'Next' for the next exercise (unavailable when in full screen)
Learn and follow the exercise instructions below.
Practice this exercise daily as part of your sequence.
Perform this exercise only in pain free and comfortable ranges.
If necessary, seek professional advise to use as part of a rehabilitation program.
Learn the Exercise
Tip Toe is a basic exercise for initial training of ankle and calf function as well as body awareness during movement, with arm assistance.
Perform this exercise in pain-free and comfortable ranges only. If painful or uncomfortable, perform less range of this exercise.
If it is not possible, skip this exercise and consult with a physical therapist or movement professional.
When relevant, ensure that this exercise is within the surgeon's post-operation protocol.
Move - stretch - return - relax -...
Inhale - Starting position.
Exhale - Movement, stretch and return phases.
Inhale - Relax phase.
Stand in the tall upright position close to the bar.
Place hands gently on bar.
Look towards the horizon and inhale.
Upon exhalation, tilt the body-line slightly forward while pushing the bar downwards with the hands.
Raise the heels from the floor until on tippie toes.
Feel thet the ankles are at their end of range and the toes are pushing downwards on the floor.
Pushi downwards on the bar for the body to reach its maximum height and to further increase the ankle flexion ranges.
Maintain this position for about a second, continue exhaling to hold the body posture.
Feel all toes pressing down on the floor.
While still exhaling, lower the heels to return to the starting position.
Inhale, relax the body in the tall position and prepare for the next repetition.