Blog

HELPFUL ARTICLES

STRETCH OF THE MONTH

Air squats

Stand with your legs shoulder-width apart and arms at your side. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet. As you squat, keep a neutral spine and lift...

Feet Rotation Stretch

Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg. Rotate of the raised foot clockwise and counter clockwise. Change the leg. Do 10 repetitions for each leg

Step Stretch

Stand with your toes on a step, your heels off the edge. Slowly lower your heels down, hold for 10 to 15 seconds, then lift your heels to starting position. Repeat five to 10 times. If the movement is too much for both feet at once, do one foot at a time.

Toe Flexes

This stretch is easy and effective for children and adults; 1. Bring the toes up towards the calf. (The opposite of pointing your toes.) 2. Hold the stretch for 10 seconds, relax and repeat 5 times each foot.

Golf Ball Roll

Start by rolling a golf ball under each of your feet between 30 and 60 seconds. When you feel that the golf ball has touched one of the points where you feel pain, pause for 10 seconds and massage that area. Concentrate on stretching your muscles by pulling your toes...

Seat Straddle Lotus

Have the child sit down with the soles of the feet together in front of him/her, pressing knees to the floor. Place the forearms on the inside of the knees and push down as the child leans toward the ground. Lean forward from the hips. Hold for 20 seconds. Repeat...

Toe Crunches

Toe crunches help restore movement to the toes after injury, or help strengthen the feet in order to prevent injuries. This exercise is great for improving balance and preventing falls. Sit in a chair and place a hand towel on the floor beside your foot. Use the toes...

Calf Stretch

Sit comfortably against a wall, on the floor, with your affected leg stretched out in front of you. Loop a towel around the ball of your foot. Hold the ends of the towel tightly to avoid slipping. If a towel is too cumbersome, use a belt or band. Pull the towel toward...