The foot is the part of the musculoskeletal system that experiences maximum stress in the upright position of the body. Feet require proper attention and physical development. Strengthening and stretching exercises can help keep your ankles healthy.
Instructions
Step 1
Sit on the floor, place your palms behind your back, stretch your legs in front of you. Pull the socks away from you, hold the feet position for 10 - 15 seconds. Then point the socks towards yourself, linger for the same period of time. Repeat the exercise 10 to 20 times.
Step 2
Rotate both feet, pointing the toes to the right, then change direction. Do this exercise for 1 minute. Finish it by rotating the feet in a circle to the right, then to the left. Relax your legs for 20 to 30 seconds.
Step 3
Straighten your right leg in front of you, place your left foot on your right thigh. Hold the foot of your left leg with your right hand, and with your left palm press on the knee of the same name. Stretch your instep gradually. Hold position 1 - 1, 5 minutes. Swap your legs and stretch on your right foot.
Step 4
Lie on your stomach with your chin on the floor. With an exhalation, bend your right leg at the knee, press with the palm of the same name on the outer part of the foot and pull the heel towards the floor. Do the exercise for 1 minute. As you inhale, lower your right leg to the floor and repeat the exercise on your left foot. Then, with an exhalation, bend both legs at the knees, grab the outer sides of the feet with your fingers, pull the heels towards the buttocks. Hold the position for 2 minutes. As you inhale, release your feet to the floor and relax.
Step 5
Sit with your knees bent and your back straight. Place your right foot on the outside of your thigh, with your heel closer to your groin. Place the lower leg of the left leg on the right lower leg, directing the outside of the foot to the floor. As you exhale, lower your upper body forward towards the floor, thereby exerting an impact on the left foot. Do the exercise for 1 minute. As you inhale, lift your body, swap your legs and repeat the tilt.
Step 6
Sitting on the floor, stretch your legs in front of you. Bend your right leg at the knee, place the outside of your foot on your left thigh, as close to the knee as possible. Bend your left leg at the knee and begin to gradually pull the heel towards the buttock. Do the exercise for 1 minute. Swap your legs.
