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Since we mostly wear shoes nowadays that limit our freedom of movement, very few of us have trained feet and toes. Due to the tight shoes, the feet deform and become more and more immobile. In addition, strongly padded soles take over the main work – as a result, the foot muscles regress due to lack of use.

The feet are the foundation of the body

Weak feet lead more easily to injuries. Because the feet are the foundation for the body and gait. With mobile, healthy and strong feet and toes, your stance improves. We get a better distribution of forces when the toes fan out as they hit the ground and store the necessary energy for lifting forward again.

It is very exciting to see how the toes can move. With a little practice, the previously “locked up” nerve tracts are also reactivated. This is not only an advantage for your feet but has positive effects on the entire brain.

To perform the exercise, take an upright hip-wide stand and align your feet parallel. Then try to:

Raise the two big toes and press the little toes into the ground.

Raise your little toes and push your big toes into the ground. Be careful to keep your feet straight and not to bend them inwards.

Spread all toes wide apart.

Practice 20-30 seconds per position or 3-5 times per variation


If you can execute all three variants correctly, you are in the green area. 

If you can execute two variants correctly, you are in the yellow area. 

If you find it difficult to execute one variant correctly, you are in the red area.

This “Testing” gives you information about your status quo in a simplified form. It is a kind of “functional diagnostic”. It helps you to get a picture of your functionality and quality of movement in order to filter out your strengths and weaknesses. The test can help you to develop a feeling for whether your body, joints, muscles or certain movements are rusty or not. With your results you can determine which areas need more attention.