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Arch lifts are a variation of the short foot exercise, developed by Czech neurologist Dr. Vladimir Janda, where you raise the arch of your foot while keeping your toes and heel planted. The target is the intrinsic foot muscles, especially the abductor hallucis that supports the medial longitudinal arch, which helps with balance, posture, and shock absorption. Sit or stand barefoot, then shorten your foot by drawing the ball gently toward your heel, doming the arch upward without curling or gripping your toes. Hold briefly, keeping your toes relaxed and flat, then release. It can feel awkward or even cramp at first, which is normal as these muscles wake up. Activation is greater when you progress to standing on one leg. Strong arches support your feet from the ground up and can help with flat feet and plantar fasciitis.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.