Tip Toe is a basic exercise for initial training of ankle and calf function as well as body awareness during movement, with arm assistance.

Warnings

• 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.

Tempo

• Move - stretch - return - relax -...

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement, stretch and return phases.

• Inhale - Relax phase.

Starting Position

• Stand in the tall upright position close to the bar.

• Place hands gently on bar.

• Look towards the horizon and inhale.

Movement Phase

• 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.

Stretch Phase

• 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.

Return Phase

• While still exhaling, lower the heels to return to the starting position.

Relax Phase

• Inhale, relax the body in the tall position and prepare for the next repetition.