Back pain is a common problem and such pains can be triggered by different body postures, improper sitting, standing and many others and they can appear on a daily basis.
Here is an easy and simple way to release your pain by doing five exercises to remove pain in the back, knees and hip. Practice them often,to remove every problem.
These 5 Foot Exercises Can Relieve Uncomfortable Back, Hip and Knee Pain in Minutes and will improve your balance and body posture .
Feet Are Very Important
Feet control your balance, body posture and some pains. They enable our movement while withstanding some uncomfortable footwear so a good care of them provides a prime condition of the whole body.
While walking, the pressure on each foot controls the balance of the rest of the body. Also, pain in one foot can put off your balanced walking or standing.
If you exercise you will strengthen your muscles and keep a proper blood flow and by doing that you will be preventing any balance problems connected with age.
The balance relates to body posture and it involves a proper alignment of bones and muscles to keep your upright. If they are not aligned in the proper manner your body posture can out of balance.
Study showed that women who wear high heels have greater risk of pain in the lower back that can cause problems with the posture .
Toe – Pressing
-Warm up your toes with toe pressing to improve the flow of blood in your feet and relax them.
-Stand up, bend your knees slightly, grasp the floor with the toes and stay in that position for three seconds.
-Repeat: 10 times, 3 times every day .
Toe – Walking
– Walking as a ballerina for twenty seconds significantly improves feet condition .
-Repeat twice a day, five times with small pause in between.
If you notice your balance is not perfect, hold on walls or surfaces but do not worry at all because it will significantly better with practice.
Ankle – Circles
– First lie down on your back , bend your legs upwards and stretch one of your legs above your body.
-Next, rotate your ankle clockwise for 10 seconds and move it in the opposite direction for another 10 seconds.
-Repeat with the other ankle. Do this exercise twice a day.
Resistance – Band
Muscles in your feet are essential for the balance and this exercise will help you walk without pain.
You will need one exercise band.
Sit on the floor ,straighten out your legs in front , wrap one side of the exercise band around a chair or a bedpost , the other side on the top of your feet and while you are in a sitting position, slide back until you feel some tension in the band.
Flex your food backwards hold it for 5 repetitions, release and repeat 10 times.
-Take a pen or a pencil with your toes and hold it for ten seconds to improve your toes .
-Practice 2-3 times a week, 5 times with each foot.
If you experience a persistent knee, back or hip pain or extreme posture or balance issues consult a doctor before you start with any of these exercises.
The following video will give you a detailed guide how to perform these exercises.
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