If you lead an overly sedentary life it’s possible that your muscles have become weaker, shortened and your feet painful. This may also lead to knee, back and hip pain and make your every movement painful and nearly impossible. That’s why you need to start doing some moderate physical activity, to improve your flexibility, increase your strength and relieve the pain. Stretching exercises are the best type of exercises for this issue.
Regular stretching can provide you with the following benefits:
- Better flexibility which will prevent muscle and ligaments strains and prevent injuries
- Stronger bones
- Better circulation
- Better body posture
- Relieved back pain
- Reduced stress levels
- Increased energy levels
- Better balance and coordination
Our feet carry our entire body weight which means that they can easily become overstressed and start cramping and aching. It seems that our feet can be the reason for every pain and ache throughout the body, all we need to know is how to address this pain.
The best way to do it is to try different stretching routines for the feet. These will improve the flexibility of our feet, increase the mobility and relieve the pain in different part of the body. Feet stretching exercises can also be highly beneficial for athletes who perform aerobic exercises, as well as for everyone else who experiences body pains.
If you want to increase your flexibility, improve your posture and balance, increase your energy and eliminate all sorts of pains, try the following stretching exercises. Make sure you do them every morning and in just a few days you’ll feel much better.
This one is super easy and simple. Just walk on your toes forward for twenty seconds, keeping your toes straight. Then turn the toes outwards and walk for another 20 seconds. Finally walk with your feet inward for another 20 seconds. Rest for 10 seconds and repeat the stretches 4 more times.
Curl the Toes
Sit in a chair and toss a towel under your feet. Crumple the towel with your toes for about 10 times and try to raise it up with your right foot. Try to hold it up for 10 seconds, release and repeat with your left foot.
Place a chair in front of your and hold on to it. Raise the right leg behind you, bent at the knee and bend the left leg a bit as well, but keep it on the floor. With your left leg start going up and down on your toes until you make 10 repetitions. Rest a bit and switch legs.
Sit down on the floor and place a chair in front of you or sit in front of a bed. Wrap a resistance band around the chair or the bed post and around the top of your foot. Place the other foot under the foot wrapped with a resistance band and start moving your toes forward and backwards. Repeat 10 times and switch feet.
Lie on the back and bend your legs at the knee, keeping the feet flat on the floor. Bring one knee close to your chest, wrap your arms around it and start making circles with it. Make sure you move the ankle clockwise and counterclockwise until you make 5-10 circles in each direction. Rest for a bit and perform the stretches with your other ankle as well.
Perform these exercises regularly, at least 3 times a week and the pain will soon be gone
Additional tips on how to eliminate and prevent back pain:
- Stop smoking
- Limit your alcohol intake
- Start regular exercises
- Eat healthy
- Don’t lift heavy objects
- Lower the stress exposure
- Sleep well
- Get your body weight under control
- Keep a correct posture
- Don’t perform any repetitive movements, or avoid them as much as you can.
Article and image source: http://healthandnaturalcures.com