Handout Exercises
Foot-Exercises
 promotes correct use and alignment of foot; stretches foot, ankle, tendon and
hamstring; improves flexibility and circulation and great for plantar fasciitis.
 great to do while watching TV
1. Footwork with Theraband
Sit on a chair or on the floor.
Wrap theraband around one foot so that all 5 toes are wrapped. Sit as tall as you
can and engage the core.
Movement:
1) point and flex the foot – 10x
2) point to the balls of the foot, point the toes, flex the toes only and then flex the
ankle – 10x
3) point and flex the toes only without moving ankle-joint – 10x
4) circle the foot – 5 times each direction
try to go through all the spots demonstrated above in a circle.
Funded by NIH/NIMH grant 1 R34 MH086678-01 to Dr. Schneider, UMass
Medical School Division of Preventive and Behavioral Medicine
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Handout Exercises
2. Toe isolation grip
Sit with your legs extended out in front. Scrunch toes forward. Hold and then
stretch the metatarsals back. Flex the feet and ensure that the big toe, the little
toe and the heel are in one plane. Do not sickle feet.
3. Spread the toes
Sit with legs extended out in front. Flex the feet. Try to spread all 5 toes evenly
apart from each other, hold it there and release. 10 times.
4. Arch contraction
Stand or sit on a chair. Contract the foot, raising (or doming) the arch off the
floor. Keep your toes long. Hold contraction for four slow counts. Relax foot.
Repeat 5 times.
5. Inchworms
Sit on a chair. Grip or curl your right toes under, sliding your heel forward and
stretching the metatarsal back. Lift toes as you uncurl your foot and relax foot
down. (can also be done with a towel on the floor under the foot). 5 repetitions
each foot.
Metatarsal
Funded by NIH/NIMH grant 1 R34 MH086678-01 to Dr. Schneider, UMass
Medical School Division of Preventive and Behavioral Medicine
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Handout Exercises
6. Piano scales with toes
Stand or sit on a chair. Place your foot on the floor on your heel, lifting
the arch and toes off the floor. Then place each toe down one at a time,
starting with your big toe until your foot is flat on the floor. Then lift up
each toe, one at a time, as if you were doing scales on a piano. Reverse
the scale, starting with the little toe.
Standing Exercises - Wall
1. Wall Pushups
Stand facing a wall one arm length away from the wall. Your shoulders, hips and
feet are on top of each other. Bring your hands in front of your shoulders onto
the wall.
Bend your elbows towards the wall as your body stays in a plank position while
you bend your arms towards the wall. Ensure that your elbows stay right
underneath your shoulders. Then press back up by using your back strength and
the strength from underneath your armpits. Keep your shoulders connected on
your back.
5-8 reps
2. Articulation of the Spine against the Wall
Stand with your back against the wall, feet hip width
apart. Stand one foot length away from the wall, but your
hips, shoulders and back of the head are against the wall.
Find all of the following bony landmarks against the wall:
both hipbones, the natural curve of your lower back, your
ribs against the wall, your shoulder blades and the back of
your head against the wall.
Funded by NIH/NIMH grant 1 R34 MH086678-01 to Dr. Schneider, UMass
Medical School Division of Preventive and Behavioral Medicine
3
Handout Exercises
2.1 Arm Circles:
Keep all of those bony landmarks against the wall. Lift your arms to shoulder
height and keep your shoulders blades and ribs against the wall.
Circle arms in both directions within your peripheral vision.
5x in each direction.
2.2 Roll Down – articulate and stretch spine:
With control, start rolling the head forward and then roll down vertebra by
vertebra peeling the spine off the wall. Let the arms relax, no tension. Only roll so
far down that the fingertips are in line with your kneecap, hips stay
against the wall. Hold that position; arms, shoulders and neck
relaxed, only the core is engaged. Then do 5 arm circles each
direction, like massaging your shoulder joint. And then roll back up
vertebra by vertebra bringing all the bony landmarks back up to
the wall, lower ribs, shoulderblades and back of the head.
3 full repetitions.
Shoulder exercises with the theraband
Sit on a chair and hold the theraband between both hands. Find the “right
distance“ on the band for you. The tighter you hold your theraband (hands are
more towards the center of the band), the more resistance you create and the
harder it gets. If it’s too hard, walk a little further out on the band (more towards
end of band), which makes it easier.
1. Lift your arms in front of chest, sit up tall and find your deep
abdominal connection. Against the resistance of the theraband –
open your arms out to the side, hold it there for 3 counts at a
challenging spot, then release tension. (if it is too easy, walk
your hands further in on the theraband). Repeat 10 times. Try to
feel the work primarily from your back underneath your armpit,
rather than from your arms.
Funded by NIH/NIMH grant 1 R34 MH086678-01 to Dr. Schneider, UMass
Medical School Division of Preventive and Behavioral Medicine
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Handout Exercises
2. Lift arms up to a high diagonal – only as high that you can still glide your
shoulders on your back (no shrugging of the shoulders!) and repeat the same
exercise. Open arms to the side, hold it there for 3 counts and then release. Work
again from your back and underneath your armpits. This move feels a little bit
different than the previous move and is more challenging. Repeat 10 times.
3. Shoulder rotator strengthener:
Hold the theraband in both hands, elbows are at your
waistline and the palms of your hands face upwards. Then
rotate both arms out to the side, keeping your elbows glued
to your waistline. Hold that position for 3 counts and then
release. As before, work the muscles of your back and the
spot in between the shoulderblades. If it’s too easy, hold the
theraband a bit closer, otherwise hold it a little bit looser.
Repeat 10 times.
4. Rowing:
Wrap the theraband around something stable that is approximately the height of
your shoulders and hold on to each end. Bend both elbows and then pull both
elbows back, keeping your shoulders relaxed (no shrugging). Try to work from
the muscles in between the shoulderblades. Then release. Repeat 10 times.
5. Shoulder/ Chest Stretch with theraband
Hold the theraband with both hands behind you, so that you feel a stretch in
your chest and shoulder. To make the stretch deeper try to walk the hands closer
towards each other.
Funded by NIH/NIMH grant 1 R34 MH086678-01 to Dr. Schneider, UMass
Medical School Division of Preventive and Behavioral Medicine
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