Foot fitness
PUT YOUR FEET FIRST!!!
A quarter of all the bones in the human body are in your feet. When these bones are out of alignment (your feet hurt), so is the rest of your body . Which is why when your feet are uncomfortable you’re uncomfortable. Fix ya feet !
SOFT IS HOW THEY BEGIN AND SOFT IS HOW THEY SHOULD STAY
WHERE COMFORT & FASHION MEET
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Whether your feet hurt or not !
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Toe Splay
Purpose: Improves toe flexibility and strengthens small foot muscles.
How: Sit in a chair with feet flat. Spread your toes as wide as you can, hold for a few seconds, and release.
Repeat 10-15 times.
Toe Curls
Purpose: Strengthens the arches of your feet.
How: Place a towel on the floor and curl your toes to scrunch the towel toward you.
Repeat 10-15 times per foot.
Arch Lifts
Purpose: Strengthens the foot’s arch and helps alleviate plantar fasciitis.
How: While standing, keep your toes and heel on the ground as you lift your arch upward. Hold for a few seconds, then relax.
Do 10-15 reps.
Toe Extensions
Purpose: Stretches the bottom of the foot and relieves tension.
How: Sit in a chair, cross one ankle over the opposite knee, and use your hand to gently stretch your toes upward.
Hold for 15-20 seconds.
Heel Raises
Purpose: Strengthens calf muscles and foot stability.
How: Stand with feet hip-width apart. Slowly rise onto your tiptoes, hold for a second, then lower back down.
Perform 10-15 reps.
Marble Pick-Up
Purpose: Strengthens toe grip and coordination.
How: Place several marbles on the floor. Use your toes to pick them up one at a time and drop them into a bowl.
Repeat until you’ve picked up all marbles.
Plantar Stretch
Purpose: Stretches the bottom of the foot and relieves tension.
How: Sit in a chair, cross one ankle over the opposite knee, and use your hand to gently stretch your toes upward.
Hold for 15-20 seconds.
Ankle Circles
Purpose: Improves ankle mobility and circulation.
How: Lift one foot off the ground and slowly rotate the ankle in large circles.
Do 10 circles in each direction.
Tennis Ball Roll
Purpose: Massages the foot’s arch and reduces tension.
How: Roll a tennis ball or a frozen water bottle under your foot for 1-2 minutes per foot.
Toe-Tapping Drills
Purpose: Enhances toe control and foot stability.
How: Sit with feet flat and tap your toes repeatedly without lifting the rest of the foot.
Perform 15-20 taps per foot.
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