Foot Work Flashcards
Parallel Heel
Fundamental
Sitting Series
Set Up: Sitting upright, legs parallel, heels placed on pedal, hip
width apart, fingers placed toward back of Chair, arms
bent, elbows facing back
Resistance: medium to heavy
Exhale: Straighten legs (as far as possible)
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Hip extensor control
• Trunk stabilization
CUES • Bend legs approximately 85° in knee joint
• Push down through heels
• Keep feet dorsiflexed and stable as if standing on floor
• Maintain trunk stabilization
Parallel Toes
Fundamental
Sitting Series
Set Up: Sitting upright, legs parallel, toes placed on pedal, hip
width apart, fingers placed toward back of Chair, arms bent, elbows facing back
Resistance: medium to heavy
Exhale: Straighten legs (as far as possible)
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Ankle-foot plantarflexor control
• Trunk stabilization
CUES • Bend legs approximately 85 degrees in knee joint
• Push pedal down through toes
• Keep heels stable throughout moving around ankle joint
• Maintain trunk stabilization
V-Position Toes
Fundamental
Sitting Series
Set Up: Sitting upright, legs externally rotated, toes placed on
toes placed on pedal, heels together in small V position
fingers placed toward back of Chair, arms bent, elbows
facing back
Resistance: medium to heavy
Exhale: Straighten legs (as far as possible)
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Ankle-foot plantarflexor control
• Trunk stabilization
CUES • Bend legs approximately 85 degrees in knee joint
• Keep knees aligned over toes
• Keep heels squeezing together and stable
• Maintain hip adductor engagement
• Maintain trunk stabilization
Open V-Position Heels
Fundamental
Sitting Series
Set Up: Sitting upright, legs externally rotated, heels placed on
pedal in wide V position, fingers placed toward back of
Chair, arms bent, elbows facing back
Resistance: medium to heavy
Exhale: Straighten legs (as far as possible)
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Hip extensor control
• Trunk stabilization
CUES • Bend legs approximately 85 degrees in knee joint
• Push down through heels
• Keep feet dorsiflexed and stable as if standing on the floor
• Maintain hip adductor engagement
• Maintain trunk stabilization
Open V-Position Toes
Fundamental
Sitting Series
Set Up: Sitting upright, legs externally rotated, toes placed on
pedal in wide V position, feet plantarflexed, fingers
placed toward back of Chair, arms bent, elbows facing back
Resistance: medium to heavy
Exhale: Straighten legs (as far as possible)
Inhale: Bend legs, return to starting position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensoritting Series strength
• Ankle-foot plantarflexor control
• Ankle and foot control
• Trunk stabilization
CUES • Keep knees aligned over toes
• Push down through toes
• Maintain adductor engagement
• Keep heels stable throughout moving around ankle joint
• Maintain trunk stabilization
Calf Raises
Fundamental
Sitting Series
- *Set Up:** Standing in front of Wunda Chair, toes of one foot placed on pedal, knee (just below) anchored on front of Chair, back leg straight, heel reaching toward floor, hands on sides of Chair, body on diagonal line
- Resistance: medium to heavy*
- *Exhale:** Plantarflex foot, pressing pedal down
- *Inhale:** Dorsiflex foot, return to start positon
MUSCLE FOCUS • Ankle-foot plantarflexors
• Ankle-dorsiflexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Ankle plantarflexor strength
• Ankle-foot dorsiflexor control
• Ankle-foot plantarflexor stretch (standing leg)
• Hip flexor stretch (standing leg)
• Trunk stabilization
CUES • Maintain neutral pelvis
• Maximize range of motion of ankle joint
• Keep legs parallel with back heel pressing toward floor
Single Leg Heel
Fundamental
Sitting Series
Set Up: Sitting upright, legs parallel, one heel placed on pedal,
other leg straight and horizontal to floor, foot plantarflexed, fingers placed toward back of Chair, arms bent, elbows facing back
Resistance: medium
Exhale: Straighten leg (as far as possible)
Inhale: Bend leg, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Hip extensor control
• Ankle and foot control
• Pelvic lumbar stabilization
CUES • Maintain equal weight on sit bones
• Avoid trunk rotation
• Keep working foot dorsiflexed and stable as if standing on floor
• Keep supporting leg stable
Single Leg Toes
Fundamental
Sitting Series
Set Up: Sitting upright, legs parallel, toes placed on pedal,
other leg straight and horizontal to floor, foot plantarflexed, fingers placed toward back of Chair, arms bent, elbows facing back
Resistance: medium
- *Exhale:** Straighten leg (as far as possible)
- *Inhale:** Bend leg, return to start position
MUSCLE FOCUS • Knee extensors
• Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Knee extensor strength
• Hip extensor control
• Ankle-foot plantarflexor control
• Pelvic lumbar stabilization
CUES • Push down through toes
• Maintain equal weight on sit bones
• Avoid trunk rotation
• Keep supporting leg stable
