Relieve the legs - with the right foot gymnastics
Our feet are structurally the most complex body parts besides the hands. 26 to 28 bones connected by 31 joints, form the sophisticated structural framework. The movement is provided by more than 20 muscle groups, some of which reach up to the knee. This complicated structure is no coincidence. After all, the feet have to carry the entire body weight - when walking or jumping even the multiple - and for it accordingly stable and flexible at the same time his.
Bad charges have a particularly far-reaching effect here. Because a flat or flat foot pulls a rat tail to axle and weight shifts after, starting at the knees on the hips up in the shoulder girdle. This can affect the entire attitude and also provide for one or the other seemingly unexplainable Zipperlein. The following four exercises strengthen the foot muscles - so lowering and flat feet have no chance.
1. claws, struts, circles
Mobilize the muscles in your feet when you come home after a long day! Spread your toes and claw them in the ground, this relaxes muscles and joints. Stretch and bend your feet and circle your ankles in both directions. Massage the soles a little, as well as the toes. The feet are crossed by many nerves - a massage therefore vitalizes the whole body.
2. Pick up the pin
Try to pick up a pin from the floor while sitting or standing with your toes. This trains on the one hand the fine coordination of the toe muscles, on the other hand the entire foot and, above all, makes the otherwise less stressed toe joints move. Do not give up if you do not make it right away. Again, practice is the master. Repeat five times with each foot.
3. Take off the socks
Somewhat more difficult than picking up objects: Try removing your socks without using your hands. Repeat the exercise five times with each foot.
4. strengthen vaults
Stand barefoot with your knees slightly bent. Spread your toes upwards. As a result, the natural arch of the foot is particularly prominent. Then lay your toes on the floor as if they were stuck to it. Make sure that your weight is distributed only on the heel, the balls and toes. Then pull the toes towards you, so that a tension builds up in the foot. At the same time push your knees slightly outwards and tighten your buttocks. Repeat five times.
