Bridge Hip Strengthening - Lying On Back - Beginner
This beginner level strengthening exercise is known as Bridge Exercise due to the position held in isometric contraction. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, making this a great beginner exercise for the core and posterior chain muscles.
Single Leg Balance Training - Standing - Advanced
Improved balance benefits people of all ages and health conditions. Balance training teaches the two separate sides of the brain to communicate better. This leads to greater stability and agility during upright movement, reducing the risk of fall and injury. Improved core strength and body posture are secondary benefits of mastering stability training.
Basic Balance Board Training - Standing - Beginner
Improved balance benefits people of all ages and health conditions. Balance training teaches the two separate sides of the brain to communicate better. This leads to greater stability and agility during upright movement, reducing the risk of fall and injury. Improved core strength and body posture are secondary benefits of mastering the balance board.
Toe & Arch Strengthening With Towel - Standing - Advanced
This advanced exercise builds on the seated Towel Toe Crunch exercise. Toe crunches strengthen the deep muscles of the foot arch known as the interossei and lumbrical muscles. These work to strengthen the feet, improve circulation and promote foot health. People with balance problems should not attempt this exercise and continue only with the seated version.
Toe & Arch Strengthening with Towel - Seated - Beginner
Toe towel crunches strengthen the deep muscles of the foot arch known as the interossei and lumbrical muscles. Toe crunches work to strengthen the feet, improve circulation and promote foot health.
Shin strengthening - Standing - Advanced
This standing strengthening exercise works the anterior compartment of the lower leg, including the tibialis anterior, peroneus longus, brevis and extensor digitorum longus. Commonly referred to as the shin muscles, these function to lift the foot and toes upward towards your head.
Shin Strengthening - Standing - Beginner
This standing strengthening exercise works the anterior compartment of the lower leg, including the tibialis anterior, peroneus longus, brevis and extensor digitorum longus. Commonly referred to as the shin muscles, these function to lift the foot and toes upward towards your head.
Deep Calf Strengthening - Standing - Advanced
This is a standing strengthening exercise which targets the soleus muscle that lies deep in the calf. The soleus muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint.
Calf Strengthening With Weight - Standing - Advanced
This is an advanced standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. This exercise should only be attempted after successfully achieving the non-weighted Single Leg Calf Raises. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.le.
Calf Strengthening - Standing - Beginner
This is a standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.
Inner Ankle Strengthening - Standing With Exercise band - Advanced
This is a standing resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.
Outer Ankle Strengthening - Standing With Exercise Band - Advanced
This is a standing resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.
Upper Ankle Strengthening - Seated with Exercise Band - Beginner
This is a seated resistance band strengthening exercise which targets muscles of the front ankle, primarily the tibialis anterior and extensor digitorum longus, in an upward or dorsal direction.
Inner Ankle Strengthening - Seated With Exercise Band - Beginner
This is a seated resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.
Outer Ankle Strengthening - Seated With Exercise Band - Beginner
This is a seated resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.
Hamstring Stretch - Standing - Advanced
The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs.
+5 Reasons MASS4D® Foot Insoles Will Work for You
Rehabilitation of Your Foot and Lower Back Conditions.
Long Lasting Wear
Strong Foot Support
Easy to use
Handmade MASS4D® Quality
+“Great product I am impressed."
I really liked your biomechanical analysis and that was why I tried the insole. I have tried so many but from the moment I tried your insole a few days ago now I am gratified at how comfortable it is
Thank you for a great product. Just ordered more pairs”
Annette Racaniello - New York
FREE EXERCISES
Free recommended foot exercises, stretching, articles, medical news and everything good for your feet
+MASS4D® Articles For Clinicians
Medical reviews and clinical articles on everything about lower biomechanics.
Click for the clinicians blog
+Categories
+Recent Articles
- Golf Ball Stretch & Massage - Seated - Beginner
- Toe Mobilisation - Seated - Beginner
- Shin Muscle Stretch - On Knees - Expert
- Shin Muscle Stretch - Standing - Beginner
- Front Hip Stretch - Seated - Beginner
- Front Hip Stretch - On Knees - Advanced
- Inner Thigh Stretch - Squat - Advanced
- Inner Thigh Stretch - Lying On Back - Advanced
- Inner Thigh Stretch - Seated - Beginner
- Front Thigh Stretch - Standing - Beginner
+MEDICAL DISCLAIMER
You should always seek the advice of a physician or other qualified healthcare provider with any questions regarding personal health or medical conditions.
The content, products and services offered herein, are here to educate consumers on healthcare and medical issues that may affect their daily lives. Nothing in the content, products or services should be considered, or used as a substitute for, medical advice, diagnosis or treatment. This site and its services do not constitute the practice of any medical, nursing or other professional healthcare advice, diagnosis or treatment. can be used for details about blog authors or general information.
+INTELLECTUAL PROPERTY
The marks “MASS4D” and the MASS4D logo are trademarks. The content and design of MASS4D.com is protected by U.S. and international copyright laws. You may not copy, reproduce, republish, upload, post, display, transmit or frame any of these materials without prior written consent from MASS4D®.
Medical Disclaimer
The content, products or services on this site should not be considered or used as a substitute for medical advice, diagnosis or treatment and is not intended to provide individual medical advice. Included materials and conversations do not imply a personalised doctor-patient relationship.
Copyright and Intellectual property
MASS4D® and Logo are registered trademarks of MASS4D Inc. All content, trademarks, artwork, and associated imagery are trademarks and/or copyright material of MASS4D® Inc.