Foot stretching exercises.. amazing benefits for a balanced body

 Foot stretching exercises.. amazing benefits for a balanced body


Because the feet are the foundation of the body, and carry your weight on a daily basis, it is important to make sure that you maintain muscle tone. 

To help maintain a healthy and strong foot structure, foot stretches are recommended, as adding these simple exercises to your daily routine benefits the overall health of your feet.


What are the stretching exercises for the foot?

Stretching exercises in general are the process of releasing tension from muscles, joints, ligaments and tendons, and some see that in stretching exercises a way to find the absolute relief that one is looking for. 

Not only will foot stretching make your feet feel better, but its health benefits will reduce the effects of aging and make you look and feel younger.


Being the body's backbone, the feet bear all of your weight and can easily get stressed, causing cramps and pain.


The main muscles of the foot

The posterior tibilias support the arch of the foot.

The anterior tibilias allow the foot to move upward.

The peroneal tibilias control movement on the outside of the ankle.

Extensors raise the toes, making it possible to take a step.


Flexors secure toes


How does the foot work?

The muscles in your lower leg are connected to the bones of your foot by tendons, and they control the movement that allows us to stand, walk, tiptoe, and jump.


These muscles move your toes and control the position of your foot when it hits the ground, allowing it to flex and cushion shock.


Does the foot grow due to stretching exercises?

Stretching and other exercises that strengthen your muscles can help make your legs look longer.


The squat is the best way to tone your entire leg, especially your thighs.


How to perform the exercise:

1. Stand upright with your feet shoulder width apart.


2. Strengthen your core to help your back stay straight.


3. Bend your knees while pushing your hips behind you.


Types of foot stretching exercises

It is important to keep your feet tight and graceful. A great deal of demand is put on your feet. If you take a few minutes to do leg extensions, this will of course help you avoid injury during exercise.


1. Towel Stretch

Sit on the floor with your legs straight in front of you. Take a towel and place it around your toes. Easily pull the towel toward you. Hold for 15 to 30 seconds, then finish the exercise. Do this exercise for three sets.


2. Towel Lifts

Sit on a chair and lay a towel on the floor. Lift the towel with your toes. Most likely you can lift it with your big toe - for the challenge try lifting it with your little toes. Repeat this five times and then switch feet.


3. Step Stretch

Stand with your toes on a step, and your heels off the edge. Slowly lower your heels, hold for 10 to 15 seconds, then raise your heels to the starting position. Repeat 5 to 10 times. 

This is something very helpful for plantar fasciitis. If the movement is too much for both feet at once, perform one foot at a time.


4. Toe Stretch

Sit on a chair with your feet flat on the floor and your toes spread apart. Hold for a few seconds, then relax. Repeat this exercise 10 times.


5. Foot Roll

Take a golf ball and roll it back and forth from your toes to your heels. You can also use a tennis ball or a frozen juice pack - your feet will love it, especially if you practice it all day


Foot tendon stretching exercises

Here are some of the best foot stretches that will help you improve the flexibility and mobility of your feet:


Toe raise, point, and curl

This is one of the best types of foot stretching exercises. It consists of three phases and will help strengthen all parts of the feet and toes.


How to perform the exercise:

1. Sit up straight in a chair with feet on the floor.


2. Keep the toes on the floor, and lift the heels. Stop when only the balls of the feet remain on the ground.


3. Hold this position for 5 seconds before lowering the heels.


4. In the second stage, raise the heels and point the toes so that only the tips of the big and second toes touch the ground.


5. Hold for 5 seconds before lowering.


6. In the third stage, raise the heels and bend the toes inward so that only the tips of the toes touch the ground. Hold this position for 5 seconds.


7. Build flexibility and mobility by repeating each stage 10 times.


Big toe stretch

It is important to maintain a wide range of motion in the big toe. The following exercise also has three phases and is designed to stretch and relieve toe pain from wearing tight shoes.


How to perform the exercise:

1. Sit up straight in a chair with feet on the floor.

2. Bring the left foot to rest on the right thigh.


3. Using the fingers, gently stretch the big toe up, down, and to the side.


4. Hold the big toe in each position for 5 seconds.


5. Repeat this 10 times before switching to the other foot.


 Toe splay exercise

Doing a toe exercise can improve control of the toe muscles. This can be done on both feet at once or on an alternate foot, depending on which they find most comfortable.


How to perform the exercise:

1. Sit on a straight back chair, with your feet gently resting on the floor.


2. Spread the toes as far apart as possible without straining. Hold this position for 5 seconds.


3. Repeat this movement 10 times.

4. Once the person gains strength, they can try to wrap a rubber band around the toes. This will provide resistance and make the exercise more difficult.



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