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The Secret to Relieving Back Pain Is In Your Feet! Do These 5 Exercises In Just 15 Minutes

People don’t realize the importance of the feet for overall health. Feet support the body. They are the hardest working part when it comes to the external aspects. That’s why it’s so important to keep them healthy because they are responsible for maintaining the body in a good state!

The term “gait” refers to the complicated cycle of walking, which begins from the feet. It means that the feet are the supporters of the entire body weight at any time. If you look after your feet, you can prevent health problems such as the knee, hip, and back pain. Below you will learn how to prevent and relieve pain in these areas.

1. Toe Presses

Before you start any physical activity, your feet need to be adequately warmed up. The best way to warm up your feet is by pressing your toes because it promotes relaxing moving.

What you have to do is bend your knees while standing, grip the floor with the toes, and then hold this position for about three seconds. Release repeat it doing a set of ten repetitions, three times a day.

2. Toe Walking

Walking on your toes is excellent to strengthen the muscles in your the toes, and also the ligaments and muscles found all around the balls of the feet. What you need to do is stand on your tiptoes and then walk forward for twenty seconds, have a rest for fifteen seconds and repeat the exercise five times.

3. Ankle Circles

The flexibility and mobility of the ankles are of most important. If the ankles are tight, it could lead to muscle, joint, back, and knee pain as the body needs to compensate for their weakness.

To do this exercise, you will need to put your back on the floor and extend one leg towards your head. Then, start rotating your ankle clockwise for tens second, and change the rotation of the same ankle counterclockwise. After that, rest the leg back on the floor and lift the other leg and repeat the same exercise.

4. Resisted Flexion

This exercise focuses on the small muscles in your foot which are challenging to engage. Strengthening these tiny muscles helps to maintain balance.

Start the exercise by sitting on the floor with the feet straightened out in front of your body. Wrap an exercise band around a chair and then put the band on your feet. Slide back while sitting on the floor until you feel the tension in the band. Bend the foot backward and hold for five seconds. Do ten repetitions.

5. Toe Pencil Pickups

To perform this exercise, you will need a pencil. Stand in front of the pencil and try to grab it using your toes. Raise it from the ground and hold for ten seconds, drop it, and repeat the exercise five times with each foot.

All these exercises will take around fifteen minutes of your time. For optimal results, do them in succession of each other every two to three days.

Source:
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1351
http://www.bhg.com/health-family/conditions/pain-relief/why-walking-is-good-for-back-pain/
http://www.healthyfoodhouse.com/5-foot-exercises-to-relieve-back-hip-knee-pain-in-20-minutes-or-less/
http://themindunleashed.com/2016/03/5-foot-exercises-to-relieve-back-hip-and-k-pain-in-20-minutes-or-less.html

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