Foot Rinser
Special thanks to Blas Chamorro Quiros for introducing us to this exercise! Foot rinser is designed to stretch the plantar fascia and the long toe flexors and extensors of the feet. It also works to rinse stagnation out of sticky talus joints.
Setup:
- Perform on mat
- Begin in quadruped with whole foot relaxed
Sequence:
- Sit back on the heels with toes relaxed, stacking the ribs, shoulders and head over the hips
- Rock back into quadruped, tuck the toes under and sit back on the heels, restacking the pelvis, ribs, shoulders and head. Use the weight of the body to open up the toe and talus joints of the feet
- If all 5 toes do not make contact with the mat, immediately reach back and facilitate the toe tuck with the hands
- Maintain a steady rhythm throughout the exercise – this will allow the foot to yoke open and will make the stretch more accessible
- Perform up to 3 minutes as tolerated
Toes relaxed
Toes tucked
