top of page

ПРОПУСТИТЕ это упражнение, если вам больно или неудобно

Синий (нижняя часть тела) Путешествие

Последовательность 1 звезды

Blue Stars_edited_edited.png

Exercise 2 (Tip Toe)

Anchor 1

Следуйте инструкциям по дыханию на экране Вдох выдох

Нажмите на'Следующий'для следующего упражнения (недоступно в полноэкранном режиме)

  • Изучите и следуйте приведенным ниже инструкциям по упражнению.

  • Выполняйте это упражнение ежедневно как часть своей последовательности. 

  • Выполняйте это упражнение только в безболезненных и комфортных диапазонах.

  • При необходимости обратитесь за профессиональной консультацией для использования в рамках программы реабилитации.

Изучите упражнение

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 -...

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.

bottom of page