Can Your Brain Still Talk to Your Toes?

Hi, I'm Sydney with Pilates Tonic, and today we're looking at the feet again, trying to, bring movement and sensation back into our feet. So you'll wanna sit, you can do this one standing, but you may find it easier to practice sitting first before you try it standing. You will wanna be able to see your feet so you can scoot your feet forward so you can get a good look at them on the ground. And then at first, spread your feet out, spread your toes out. So feel, you can even overlay your hands over your toes and feel like you're trying to spread the toes out, and then just rest the toes on the ground. And now, here's where the tricky part comes in. Can you keep all of your toes on the ground except your big toe? So could you pick your big toe up on each foot or maybe just one foot at a time while leaving the other toes on the ground? And then go ahead and set your big toes down. And let's do that again. So can you keep the toes on the ground, but pick the big toe up on each foot? And if you need to, don't hesitate to reach down and give your foot, your big toe a little assistance to help lift it up and then set it down. And now let's reverse it. So can you push down through your big toe and can you pick all of your other toes up while leaving the big toes on the ground? And then set the toes down. And then let's do that again. So you can press into your big toes and see if you can pick the other toes up. And again, you may need to bend down and like give your foot a little assistance. And then go ahead and rest the toes back down. And then let's just lift all the toes up one more time. So lift all the toes up, spread them apart, and then try to set them back down nice and spread out. This is one of those exercises that can maybe even be a little frustrating at first, because you may find that you're asking for the movement in your mind, but your toes are not cooperating, But that doesn't mean they won't. So keep with this one, stick with it and practice. And as time goes on, you'll start to get more, reaction, more response from your toes and your feet, and it's so worth it. So if you have any questions, just leave them in the comments below. Thanks so much for watching, and I'll see you next time.

If you’ve ever tried to move your toes like your fingers, you know your feet can feel a little rebellious.

Modern shoes tend to lock up the joints in the feet, and over time, this can cause them to become stiff and less responsive. (Fun fact: you have 33 joints in each foot!)

In today’s video, you’ll learn a simple exercise to get your feet and toes moving again—though it might feel a bit like a brain teaser at first!

Give it a try, and let me know how it goes—reply to this email or leave a comment below.

Lifting my toes,
Sydney

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Sydney

I’m here to help you get stronger and more flexible through alignment-based restorative exercise so you can enjoy all the activities you love in life. You can work with me in two convenient ways: digitally through the The Alignment Studio or personally with in-person Restorative Movement Sessions.

6 Responses

Mary Ashburn says:

November 4, 2025 at 9:20 am

Hi Sidney
This was amazing! I could lift the big toes by themselves, but not the other toes without the big toes lifting. Something to play with.

It’s been really warm in the desert since I got here. I’m going to Club Pilates. I really miss your classes. Your teaching is so much more specific on moving your body in the right ways.
Have a fantastic winter! Mary

Reply
1. Sydney says:
  
  November 4, 2025 at 9:44 am
  
  Hi Mary! It’s great to hear from you. I’m so glad this was helpful and I love that you can already lift your big toes on their own. Miss you and hope you have a wonderful winter, too!
  
  Reply
Maria says:

November 4, 2025 at 9:27 am

i have horrendous big toe bunions that make these exercises very hard, if almost impossible. are they still worth trying?
also, what exactly is the benefit of gaining additional mobility (or would it be strength?) in the toe joints?
thank you!

Reply
1. Sydney says:
  
  November 4, 2025 at 10:09 am
  
  Hi Maria, thanks for sharing and thanks for your question!
  
  When the joints in your feet get stiff, it’s like a gear getting stuck—everything above it, like your ankles and knees, has to compensate to keep you moving.
  
  There are still benefits to practicing the exercises in this video, BUT you also might find the exercise in the video linked below easier to practice first:
  
  https://www.pilatestonic.com/2023/say-goodbye-to-foot-pain-simple-exercises-for-better-mobility/
  Also, check out Dr. Ray McClanahan. He’s my go-to expert for all things related to the feet. I highly recommend his Correct Toes and his shoe recommendations.
  
  Here’s a short video where he’s talking about bunions.
  https://correcttoes.com/pages/bunions
  
  Reply
Amy says:

November 16, 2025 at 2:52 pm

Thank you, especially great exercise since I broke my foot.

Reply
1. Sydney says:
  
  November 16, 2025 at 3:35 pm
  
  Hi Amy! Thanks for sharing, and I hope your foot heals up quickly!❤️‍🩹
  
  Reply