The majority of people will, at some point in their lives, have back pain, which is a relatively common ailment. These pains can occur every day and be brought on by many bodily positions, including incorrect sitting, standing, and many others.
However, this article offers you a quick and straightforward method of dealing with your pain. It features exercises that can help you get rid of hip, knee, and back problems.
You won’t have any issues if you use them more frequently.
These are the exercises that will help you gain better balance and posture while also reducing your pain.
Feet Are Very Important
One of the most crucial body components that regulates your overall balance, posture, and some pains is your foot. They support some unpleasant footwear while allowing us to walk about during the day. A great condition for the entire body will be provided by their proper maintenance.
Our feet degrade and become uncomfortable as we age, making walking difficult. Because of this, one in three Americans has an unexpected fall, and the chance of falling rose in the 1980s and 1990s.
The weight on each foot determines how balanced the rest of the body is while walking. Additionally, discomfort in one foot can make it difficult to stand or walk upright.
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.
1. Toe – Pressing
Before you exercise any part of your body, you need to warm up your toes. By toe pressing you will improve the flow of blood in your feet and in the same time you will relax them. You just have to stand up, bend your knees slightly, grasp the floor with the toes and stay in that position for three seconds. Do this exercise for 10 times, 3 times every day in order to keep your toes young and strong.
2. Toe – Walking
You will strengthen your muscles, ligaments and toes by toe walking as a ballerina for twenty seconds. Standing like that will significantly improve your feet. Do this exercise twice a day, five times with small pause in between. If you notice your balance is not perfect, hold on walls or surfaces but do not worry at all because it will significantly better with practice.
3. Ankle – Circles
This exercise will relieve the knee, hip and ankle pain for a very short period of time. The pain in these areas is triggered by poor body posture. When the upper part of the body is not in the same line with the lower one, the weight bearing is out of balance and there is an irregular pressure on the lower part while walking.
For this exercise, lie down on your back and bend your legs upwards. Stretch one of your legs above your body. Then, rotate your ankle clockwise for 10 seconds and then move it in the opposite direction for another 10 seconds. Do the same exercise with the other ankle. For optimal results, practice this exercise twice a day.
4. Resistance – Band
Those small muscles in your feet are essential for the balance of your body. This exercise will help you walk without pain. For this, you will need one exercise band.
First, sit on the floor and straighten out your legs in front of you. Then, wrap one side of the exercise band around a chair or a bedpost and the other side on the top of your feet. While you are in a sitting position, slide back until you feel some tension in the band. Flex your food backwards and hold it for 5 repetitions, release and then repeat the exercise for 10 repetitions.
5. Toe-Pencil-Grasp
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.
6. Foot Massage
Move a tennis ball slowly around your right foot, starting by placing the ball under the second toe. Move for around 1-3 minutes, and then do the same foot massage with the other foot.
7. Stretching the Heel Tendons with the help of Your Knee
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.
8. Toe Stretching
While sitting on a chair with the left leg on your right thigh, grab your toes with the right hand and shake them as shaking hands with someone. Then, stretch your toes to the side for 10 seconds. Do this 3 times, and change the foot.
9. Heels
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.
10. Upward Stretching of the Legs and the Toes
Lie down on your back and stretch your legs in front of you. Lift one leg in the air using a towel, straighten the knee, and carefully pull the towel towards your head. Do not exaggerate to prevent possible injury. Stay here for 20-30 seconds and repeat once again. Do the same thing with the opposite leg.
Note: If you experience a persistent knee, back or hip pain or if you have extreme posture or balance issues you need to consult a doctor before you start with any of these exercises. If you find these exercises too strenuous, try some other exercises that will apply the pressure on different parts of your feet.
The following video will give you a detailed guide how to perform these exercises.
