Principles of Exercise Semester 1 Review

The extensor hallicus longus and extensor digitorum longus muscles are strengthened by this toe motion.

• Toe Abduction

• Toe Adduction

• Toe Flexion

• Toe Extension

Pulling your toes into toe flexion will stretch these toe muscles.

• Flexor hallicus & digitorum longus

• Extensor hallicus & digitorum longus

• Abductor hallicus & digitorum longus

• Adductor hallicus & digitorum longus

Towel crunches will strengthen these toe muscles.

• Abductor hallicus & digitorum longus

• Adductor hallicus & digitorum longus

• Extensor hallicus & digitorum longus

• Flexor hallicus & digitorum longus

Sitting back on your toes will stretch these toe muscles.

• Abductor hallicus & digitorum longus

• Adductor hallicus & digitorum longus

• Extensor hallicus & digitorum longus

• Flexor hallicus & digitorum longus

Resisted dorsiflexion of the ankle with a band will strengthen this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Tibialis Anterior

• Tibialis Posterior

Sitting back on your legs with your ankles plantarflexed will stretch this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Tibialis Anterior

• Tibialis Posterior

A standing calf raise (knees straight) will strengthen this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Tibialis Anterior

• Tibialis Posterior

A seated calf raise (knees bent) will strengthen this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Soleus

• Tibialis Posterior

A standing calf raise, while squeezing a tennis ball between the ankles, will strengthen this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Soleus

• Tibialis Posterior

A wall lunge stretch ( back knee straight) will stretch this/these ankle muscle(s).

• Gastrocnemius & Plantaris

• Peroneus Longus & Brevis

• Tibialis Anterior

• Tibialis Posterior