Back pain is a serious health concern which affects many people and is usually caused by injuries, inappropriate body postures, improper sitting, and standing.
Thankfully, this discomfort can be drastically eliminated with the help of the following workouts. They are likewise really practical in the case of knee and hip discomfort and will remedy the bad body posture.
Our feet have a vital role in the body as they supervise of our body balance, posture, and motions. Therefore, if appropriately taken care of, they can help you enhance numerous health issues.
Yet, the feet are damaged due to aging, and they might intensify walking and standing due to the continuous pressure.
On the other hand, routine workout will enhance the muscles, support the blood flow, and avoid injuries. It will also maintain the appropriate alignment of bones and muscles to support body posture, and prevent lower pain in the back.
Therefore, you need to begin doing the following workouts every day:
- Toe Stretching
Rest on a chair, and put the left leg on your right thigh. Then, grab the toes with the right hand and shake them as shaking hands with someone. Next, extend the toes to the side for 10 seconds, repeat 3 times, and change the foot.
- Toe– Walking
Toe walk like a ballerina for 20 seconds two times daily, five times, with a break in between, to strengthen the muscles, ligaments, and toes.
- Toe– Pushing
This exercise will improve the blood flow in the feet, and unwind them. Just stand, flex the knees, understand the floor with the toes, and remain therefore for 3 seconds. Repeat 10 times, 3 times daily.
You should take a pen with the toes and hold it for 10 seconds. Repeat this a few times a week, 5 times with each foot.
- Ankle– Circles
This workout will relieve ankle, knee, and hip discomfort in a short time. These problems are because of poor body posture, and the upper part of the body is lined up with the lower one, the weight bearing runs out balance and the lower part is exposed to an irregular pressure while strolling.
While lying on the back with the legs bent upwards, stretch one leg above your body, and turn the ankle clockwise for 10 seconds, and anti clockwise for 10 more seconds. Repeat with the other leg. Do the exercise twice daily.
- Stretching the Heel Tendons with the help of Your Knee
While standing, turn towards a wall, put the right leg in front of you and somewhat flex the ideal knee. Then, start moving the hips to the wall while the heels remain steady on the floor. Stay thus for 30 seconds, repeat 2 more times, and change the leg.
While sitting on the floor, stretch one leg in front of you, and the other ought to be under the thigh. Bend forward, get the toes and make slow movements to press them in opposite instructions. Hold for 30seconds, and repeat two times with both legs.
- Foot Massage
Put a tennis ball under the second toe of the foot, and move it gradually around for 1-3 minutes. Repeat with the other foot.
- Upward Stretching of the Legs and the Toes
Lying on the back, with the legs extended in front of you, raise one leg in the air using a towel, correct the knee, and thoroughly pull the towel towards the head. Hold for 20-30 seconds and repeat once again. Then, do the same with the other leg.
- Resistance– Band
While resting on the flooring, with the legs in front of you, cover one side of a workout band around a chair or a bedpost and the other side on the top of the feet. Then, slide back to feel the tension in the band, flex the foot backward and hold for 15 seconds. Next, release, and make 10 repetitions.
Constantly remember to consult your doctor if you experience a persistent knee, back or hip pain while doing these exercises.
You will discover additional details about them in the video listed below:
Exercise routinely and the discomfort will gradually disappear, while your body posture and balance will enhance!