TOE ROCK PAPER SCISSORS

The toe rock paper scissors exercise is used to engage and active the toe flexors and toe extensors. To get started raise one foot off the floor. Begin to curl all of your toes to go into the ‘rock’ position. Return to neutral position and spread all of your toes apart to go into the ‘paper’ position. Then extend the big toe while holding the other toes in flexion. Switch positions by curling the big toe and extending the other 4 toes to complete the ‘scissor’ position. Completion of each position counts as a single repetition. Continue to alternate between the 4 different positions as needed.

Muscles involved:

• Flexor hallucis longus

• flexor hallucis brevis

• abductor hallucis

• extensor hallucis longus

• extensor hallucis brevis

• flexor digitorum brevis

• flexor digitorum longus

• extensor digitorum longus

• extensor digitorum brevis

• abductor digiti minimi

Related conditions:

• plantar fasciitis

• turf toe

• metatarsalgia

• Morton’s neuroma

• toe sprain

• ankle sprain

Exercise videos