10 exercises for healthy feet!
Whether after a long day of work or active sports, we have all felt tiredness in our legs.
Our bodies would appreciate it if we walked barefoot every day, didn't squeeze our feet into shoes and let them do their job.
Just 15 minutes a day can be enough to relieve our body of the physical stress caused during the day. 10 very simple exercises for healthy feet and your well-being!
EXERCISES
C FORM
Grab the foot as shown in the drawing - with one hand on the side of the thumb and with the other on the side of the little finger. With your thumbs, "draw" the letters C, so that the fingers come closer to each other. Repeat the exercise 10-20 times.
Time required: 3-5 minutes
A NEWSPAPER
Sit on a chair and place both feet on a newspaper, magazine or piece of paper. Grab the paper with your toes and slowly tear it one piece at a time. The finer you tear the leaf, the better you will be at the exercise.
Time required: 1 minute
SPIRAL
Sit comfortably on the floor. Sit so that your right foot and calf form a straight curve. Place your right hand around the front of your foot and your left hand near your heel. Gently make a movement similar to "squeezing" the water out of a towel - turning the heel inward and the toes outward. Repeat the exercise 10-20 times with each leg. Perform the exercise in gentle movements without hurting yourself, creating gentle stretching movements.
Time required: 5 minutes
PICK UP THE TOWEL
Sit on a chair and place one foot on a towel. Grab the towel with your fingers and try to lift it. Repeat the exercise for ~30 seconds.
Recommendation: Perform this exercise while standing. Higher difficulty level.
Time required: 30 seconds
KNOT
Place a string about 1 meter long on the floor, sit on a chair. Grab the ends of the string with your toes and try to tie a knot. Repeat the exercise 5 times.
Time required: 2 minutes
THE BALL
This exercise requires a tennis ball. Place the ball on the ground and with your foot, along its length, roll the ball back and forth across the ground. You can do this exercise both sitting and standing.
Time required: 3 minutes
WRITING
Place a piece of paper on the floor. Sit on a chair and place a pencil or other writing instrument between your big toe and next toe. Choose a word to write, for example 'BAUERFEIND'. Repeat the exercise 3-5 times.
Time required: 2-3 minutes
AT YOUR FINGERTIPS
Stand firmly with both feet parallel to each other. Stand on tiptoes and make 10 short heel movements to the side - to the right and then to the left, without lowering the heels.
It is recommended to perform this exercise several times a day, for example, when brushing your teeth.
Required time: 2-4 minutes
DO NOT DROP THE BALL
Sit on a chair and raise your feet off the ground. Hold a medium-sized ball between your legs, grip it firmly as shown in the picture. Move the ball from your heels to your toes. Repeat the exercise 5 times.
After the exercise, release the feet and shake them gently.
Time required: 4 minutes
