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Indian gymnastics: 13 simple exercises for healthy feet
Try to master a simple way of improvement of their feet - charging. This Indian gymnastics will have the following effects:
ensure the mobility of the foot muscles;
increase the power and strength of muscles of the foot and lower leg;
prevent the possibility of mechanical damage to the foot;
relax and relieve foot.
Exercise 1: Meerkats on Patrol
Standing on the floor, get up on his toes, slowly lower the heel. Quickly get up on his toes and slowly lower the heel, repeat 5 times (development of the calf muscles).
Exercise 2: Crane on the swamp
On tiptoes several times to walk around the room.
Exercise 3: Caterpillar
Standing on the floor throughout the sole, their feet parallel to each other. Moving feet, imitating a moving caterpillar. First unload the front of the foot, pull it forward, and then unload the heel. Body weight transfer on the fingers, the heel as close as possible to tighten the fingers. Again unload the front of the foot and move it forward.
Without losing full contact with the floor, tilt the foot to the right and to the left, moving it and moving so walk a few meters back and forth (the impact on the short muscles).
If standing is an exercise does not work, first try to fulfill its sitting.
Exercise 4. crab claws
Try to lift the toes off the floor as high as possible small objects lying on the floor, such as a paper napkin, pencil, and so on. D. (Developing finger flexor muscles.)
5. Exercise Swallowtail
This exercise is done sitting. Sit on a chair, straighten your back, legs extend forward. The front of the foot and toes with the power lift up a bit, hold, take away as far as possible down. Repeat several times.
Exercise 6.
Whirlpool Rotate the foot: lift up the inner edge of the front part of the foot, the outer edge, then lower the force of the forefoot. In this case your toes should describe a large circle; Repeat this movement several times, then do the same but in the opposite direction.
Exercise 7. Spider Hunting
Toe with the power squeeze, then with force rastopyrte (finger muscle development). Repeat several times. If the exercise is just does not work, you can help yourself first ¬ru¬kami.
Because of the many narrow shoe forgotten how to perform these movements. With frequent repetition of this exercise, mobility, speed and ease of movement can be increased.
Exercise 8. Poloz
The exercise is performed sitting: the thumb of the right leg have to spend on the left lower leg up to the knee, it is desirable, then the thumb of the left leg, repeat the same exercise on the right shin
. Try to do the same with his heels while sitting right (foot coordination and whole legs).
9. Exercise Pada
Both legs are straight, feet flat on the floor. Pressing your heel to the floor, try to take as much as possible inside and up the front part of the foot so that its outer edge touches the floor.
Now press the floor fingers, the inner edge of the foot remains in the air. Repeat with the other leg. Do some exercise.
Exercise 10. Catch eel
Put on the floor or a thin rope folded scarf; feet at a distance of 15 cm from one another. Grasp the toes scarf or rope and hold them.
Exercise 11. Bowstring
The exercise is performed sitting. Scarf, lying on the floor, grab the toes, straighten the legs, lift the floor with scarf, pull tight. Without Hold this position, repeat several times.
Exercise 12. Cock step
The exercise is performed sitting. The front of the foot put on the floor, lift your heels as high as possible. When fixed toes and heels alternately lap move inward, upward and outward-up. The movement is done first individually for each foot, then both feet simultaneously, then alternately (impact on the short and long muscles).
Exercise 13. Duck Walk
Stand up straight. The load on the heel. Both the front part of the foot raised, turn to the right. Stop. Now move the load on the forefoot, heel turn right.
Thumbs up to the right; heel top, right. So go to the side a few meters, then go back to the left, with the toes and heels lift as high as possible, keep the body straight.
Conclusion
In conclusion, gymnastics 2-3 minutes to perform the exercise 2.
Walking barefoot
Legs, in particular soles - is the point through which not only contact with the floor, ground, and contact with the environment, that is removed from us
. They are largely dependent on our free and joyful perception of the world - our Earth, we can work around. Legs and fulfill the role of mediators. While we admire the beauty of the surrounding world, they report on the internal state of the knees, soles, and so on. D.
The natural foot massage is a view walking barefoot. We, in India, you can go barefoot all year round if you wish. I urge not to walk barefoot on urban asphalt or on dusty country roads. This is best done at the pebble beach. And what if this beach is not there? It is possible to arrange it in the yard or in the garden: you'll need a small piece of land, a little bit of sand and gravel - and go on your health! If you live in a country where the fall, winter and spring are very cold seasons, you can find a way out of this situation - to arrange an artificial beach in the ... apartment
. Artificial beach
Take a 50-60 cm wide drawer, length of 80-100 cm and a height of 15 cm. Pour it washed mixture of coarse sand and pebbles of different size (river pebbles). In addition, the box must be somewhat larger stones with sharp edges. ¬Postavte your "beach" in the warmest part of the apartment as often as possible and walk on it barefoot.
You'll quickly realize how useful it is sometimes painful effects of stones on your body. Legs become warm and light. Large stones with sharp edges you need to work on hardened leg portions (the horny skin).
It recommended next to the box to put a chair or table for the elderly. They can rely on, it is easier to keep your balance. With their help, quickly removed the load when our foot at some point it becomes too painful.
It helps a "beach" children - their health, education and growth.
Ranjit Mohanty From the book "Healing Indian foot massage"
ensure the mobility of the foot muscles;
increase the power and strength of muscles of the foot and lower leg;
prevent the possibility of mechanical damage to the foot;
relax and relieve foot.
Exercise 1: Meerkats on Patrol
Standing on the floor, get up on his toes, slowly lower the heel. Quickly get up on his toes and slowly lower the heel, repeat 5 times (development of the calf muscles).
Exercise 2: Crane on the swamp
On tiptoes several times to walk around the room.
Exercise 3: Caterpillar
Standing on the floor throughout the sole, their feet parallel to each other. Moving feet, imitating a moving caterpillar. First unload the front of the foot, pull it forward, and then unload the heel. Body weight transfer on the fingers, the heel as close as possible to tighten the fingers. Again unload the front of the foot and move it forward.
Without losing full contact with the floor, tilt the foot to the right and to the left, moving it and moving so walk a few meters back and forth (the impact on the short muscles).
If standing is an exercise does not work, first try to fulfill its sitting.
Exercise 4. crab claws
Try to lift the toes off the floor as high as possible small objects lying on the floor, such as a paper napkin, pencil, and so on. D. (Developing finger flexor muscles.)
5. Exercise Swallowtail
This exercise is done sitting. Sit on a chair, straighten your back, legs extend forward. The front of the foot and toes with the power lift up a bit, hold, take away as far as possible down. Repeat several times.
Exercise 6.
Whirlpool Rotate the foot: lift up the inner edge of the front part of the foot, the outer edge, then lower the force of the forefoot. In this case your toes should describe a large circle; Repeat this movement several times, then do the same but in the opposite direction.
Exercise 7. Spider Hunting
Toe with the power squeeze, then with force rastopyrte (finger muscle development). Repeat several times. If the exercise is just does not work, you can help yourself first ¬ru¬kami.
Because of the many narrow shoe forgotten how to perform these movements. With frequent repetition of this exercise, mobility, speed and ease of movement can be increased.
Exercise 8. Poloz
The exercise is performed sitting: the thumb of the right leg have to spend on the left lower leg up to the knee, it is desirable, then the thumb of the left leg, repeat the same exercise on the right shin
. Try to do the same with his heels while sitting right (foot coordination and whole legs).
9. Exercise Pada
Both legs are straight, feet flat on the floor. Pressing your heel to the floor, try to take as much as possible inside and up the front part of the foot so that its outer edge touches the floor.
Now press the floor fingers, the inner edge of the foot remains in the air. Repeat with the other leg. Do some exercise.
Exercise 10. Catch eel
Put on the floor or a thin rope folded scarf; feet at a distance of 15 cm from one another. Grasp the toes scarf or rope and hold them.
Exercise 11. Bowstring
The exercise is performed sitting. Scarf, lying on the floor, grab the toes, straighten the legs, lift the floor with scarf, pull tight. Without Hold this position, repeat several times.
Exercise 12. Cock step
The exercise is performed sitting. The front of the foot put on the floor, lift your heels as high as possible. When fixed toes and heels alternately lap move inward, upward and outward-up. The movement is done first individually for each foot, then both feet simultaneously, then alternately (impact on the short and long muscles).
Exercise 13. Duck Walk
Stand up straight. The load on the heel. Both the front part of the foot raised, turn to the right. Stop. Now move the load on the forefoot, heel turn right.
Thumbs up to the right; heel top, right. So go to the side a few meters, then go back to the left, with the toes and heels lift as high as possible, keep the body straight.
Conclusion
In conclusion, gymnastics 2-3 minutes to perform the exercise 2.
Walking barefoot
Legs, in particular soles - is the point through which not only contact with the floor, ground, and contact with the environment, that is removed from us
. They are largely dependent on our free and joyful perception of the world - our Earth, we can work around. Legs and fulfill the role of mediators. While we admire the beauty of the surrounding world, they report on the internal state of the knees, soles, and so on. D.
The natural foot massage is a view walking barefoot. We, in India, you can go barefoot all year round if you wish. I urge not to walk barefoot on urban asphalt or on dusty country roads. This is best done at the pebble beach. And what if this beach is not there? It is possible to arrange it in the yard or in the garden: you'll need a small piece of land, a little bit of sand and gravel - and go on your health! If you live in a country where the fall, winter and spring are very cold seasons, you can find a way out of this situation - to arrange an artificial beach in the ... apartment
. Artificial beach
Take a 50-60 cm wide drawer, length of 80-100 cm and a height of 15 cm. Pour it washed mixture of coarse sand and pebbles of different size (river pebbles). In addition, the box must be somewhat larger stones with sharp edges. ¬Postavte your "beach" in the warmest part of the apartment as often as possible and walk on it barefoot.
You'll quickly realize how useful it is sometimes painful effects of stones on your body. Legs become warm and light. Large stones with sharp edges you need to work on hardened leg portions (the horny skin).
It recommended next to the box to put a chair or table for the elderly. They can rely on, it is easier to keep your balance. With their help, quickly removed the load when our foot at some point it becomes too painful.
It helps a "beach" children - their health, education and growth.
Ranjit Mohanty From the book "Healing Indian foot massage"
