Back pain is a very common problem that most of the people experience at some point of their life. Such pains can be triggered by different body postures, improper sitting, standing and many others and they can appear on a daily basis.
However, this article provides you an easy and very simple way to release your pain. It includes exercises that will help you remove pain in the back, knees and hip.
If you practice them more often, you won’t experience any problems.
These are the moves that will improve your balance and body posture, and relieve your pain.
Feet are one of the most important body parts that control your overall balance, body posture and some pains. They enable our movement throughout the day while withstanding some uncomfortable footwear. A suitable care of them will provide a prime condition of the whole body.
With aging our feet become deteriorated and painful so it is hard to walk. That’s the reason why one in three Americans fall suddenly and the risk of falling increases in the 80s and the 90s.
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 on a regular basis, you will strengthen your muscles and keep a proper blood flow thus 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.
According to a study, women who wear high heels have greater risk of experiencing pain in the lower back. This pain can cause problems with the posture and you have to undertake different methods to relieve the pain.
We’re going to show you a few simple exercises that will support your back muscles and posture and relieve the pain in your lower back.
– Toe Press
You should get a good warm up prior to engaging in any exercise. You may want to use toe press movements in order to get your body prepared and your blood flowing.
Stand straight up and then bend the knees slightly, so that you grab the floor with the toes. Practice this exercise for about 5 seconds and then do 10 repetitions. Practice this exercise 3 times on a daily basis for best results.
– Toe Walking
Practice toe walking to strengthen the muscles that surround the balls of your feet, your toe muscles and ligaments. All you need to do is stay on your tiptoes and move forward for about twenty seconds, take a break for fifteen seconds, and then do five repetitions.
You should practice this exercise 2 times every day for best results.
– Ankle circles
Practicing this exercise will relieve you of hip, knee and ankle pain in no time. Bad posture is usually the culprit for this pain so this exercise will help you improve your posture.
Lie on your back and bend your legs upwards. Now stretch one leg over your body, rotate your ankle clockwise for about ten seconds and then counterclockwise for ten more seconds. Repeat with the other ankle and perform the routine two times a day.
– Toe Pencil Pickups
The fifth exercise is probably the simplest of all five. Just take a pencil and grab it with your toes and hold it for about 10 seconds. Release and repeat. You can do this exercise anywhere and it’s excellent for improving your toes’ flexibility. Repeat the move 5 times with both feet, twice or three times a week.
– Resisted Flexion
This simple exercise targets the tiny muscles in the foot, which are responsible for balance. It will also tighten the muscles and prevent injuries.
While sitting on the floor, straighten the feet in front and wrap an exercise band around the bedpost. Then, place the band on the top of the feet, and lean backward to tighten it. Then, with the foot bent backward, hold for 5 seconds, rest a bit, and make 10 repetitions.
– Foot massage
Put a tennis ball under the arch of your foot and go over the ball back and forward for a few minutes every day.
– Upward stretching
Lie on your back on the floor and put your legs in front, then wrap a towel around one of your feet and raise it up while keeping your knee straight. Now, pull the knee over your head slowly, hold the position for half a minute, then switch your leg.
– Heel stretching
Sit on the ground and extend your right leg in front of you, while the left one is under your thigh. Start bending forwards, grab your toes and make slow movements to press them in opposite directions. Remain here for about half a minute, and repeat twice with each leg.
– Stretch the heel tendons
Turn towards a wall in a standing position. Place the right leg in front of you and bend the right knee a little bit. Start moving your hips towards the wall while you keep both of your heels steady on the ground. Hold here for about half a minute, and then relax for another half a minute. Repeat twice, and change the leg.
– Toe pencil grip
This is a very simple exercise where you have to take a pen or a pencil with your toes and hold it for ten seconds. By doing this exercise, you will improves your toes and it can be easily performed almost everywhere. Practice this exercise 2-3 times a week, 5 times with each foot.