Your Feet Hold the Key to Reducing Back-Pain! Do These 5 Exercises That Will Take Just 20 Minutes!
Read about 5 exercises which will make your feet stronger, improve your balance and prevent pain.
1) Toe Presses
It is necessary to warm the feet up prior to starting doing the exercises. Toe presses are an excellent warm up exercise for your feet and its movements may be very relaxing. Namely, stand straight and slightly bend in your knees. Then use your toes to grip the floor and hold while counting to three. Let go and do a set of 10 repetitions three times on a daily basis.
2) Toe Walking
Toe walking can make the muscles in the toes stronger and it can also strengthen the muscles and the ligaments which surround the balls of the feet. In order to do this exercise you need to stand on the tiptoes and walk forwards for 20 seconds. Take a 10 to 15 seconds rest after performing the exercise and then do 5 more repetitions.
Note: Perform this exercise 2 times every day for optimal results.
3) Ankle Circles
Ankle flexibility and mobility are of vital importance. Ankles which are restricted and tight often make the rest of your body to compensate for their deficiencies, which then causes joint and muscle pain throughout the whole body. Tight ankles can cause knee, back or hip pain.
In order to do this exercise, place your back on the floor and stretch one leg above your head. Rotate the ankle of the stretched leg clockwise to the count of ten. Next, rotate the ankle of the stretched leg counterclockwise to the count of ten. Switch legs and then repeat.
4) Resisted Flexion
This is an excellent exercise for the small muscles in your foot since these muscles usually have an important role in maintaining balance. By making these muscles stronger, you can prevent injury.
In order to do the exercise, you are going to need an exercise band. Straighten the feet ahead of you while sitting on the floor. Then, tie an exercise band around a bedpost or a sturdy chair and put the band on your feet’s top. While sitting on the floor, glide backwards till you notice a tension in the band.
Bend the foot back and hold while counting to 5. Then, release and make 10 repetitions.
5) Toe Pencil Pickups
This is a very simple exercise and you can do it almost everywhere. The only thing you need is a pencil or pen. Put the pencil in front of you. Grab the pencil using your toes and lift it from the ground. Hold it for ten counts and then release it. Do 5 repetitions for each foot.
This routine will take only 20 minutes. Do these exercises one after another twice or three times a week for optimal results.