10 Foot Exercises to Relieve Back pain in a few minutes.

maxili63 (64)in #health • 6 years ago

Hello Steemianos, I share these recommendations that I found very good, I hope they are very usefulIfyour freedom of movement is being affected by pains in the hips, knees and feet; It was time to put all of this in motion and devote a few minutes to your body so that the pains do not become chronic. The New Zealand physiotherapist Robin McKenzie, developed a program of exercises to relieve knee pain and improve flexibility and movement of the hips. But the first thing that recommends us is not to stop doing some physical activity despite the pain because it is the only way precisely to relieve pain. Let's know these 10 exercises that will only take you 20 minutes a day and that will make you notice the changes in your well-being.

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Exercise 1: Sit in a chair, keep your back straight and your feet flat on the floor. Gently raise the knee while stretching the leg until you feel the contraction of the quadriceps muscles. Hold this position for a few seconds and slowly return to the starting position. Alternate with the other leg and repeat the exercise 10 times.

Exercise 2: Stand with your legs apart and your hands on your hips, make circular movements in one direction and then in the other.This movement must be controlled and painless. Stop in case you feel a lot of pain. Perform 10 turns in one direction and 10 turns in the opposite direction.

Exercise 3: Lie on the floor on your back and bend your knees. Take a rolled towel and place it behind the knees. Press the towel and hold the position for 5 seconds. Perform 3 sets of 10 repetitions on each leg.

Exercise 4: Kneel on the floor on a pillow and place your hands on the floor. Keep your back straight parallel to the floor. Lift one foot, hold it in this position for 5 seconds and return to the original opposition. Alternate the exercise with the other leg and repeat it between 6 and 10 times.

Exercise 5: Sit on a bench or on the edge of the bed. Extend one leg forward while keeping the other foot on the floor. Keep your back straight at all times. Lean forward without bending your back until you feel a slight stretch in the back of your extended leg. Hold the position for 30 seconds. Repeat this exercise 3 times and then alternate with the other leg.

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Exercise 6: Stand, lean a hand on a chair or on a piece of furniture to maintain balance.
With your legs together and your back straight, bend one knee, bring your foot back and take your free hand for a few seconds until you feel a slight stretch of the muscle. Hold the knee next to the other. Hold the position for 30 seconds and repeat this exercise three times alternating with the other leg.

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Exercise 7: Standing, place one cake on a step and the other that is in contact with the floor. Use a chair as a support to maintain balance. Bend the knee with the foot resting on the step forward until reaching the muscle stretch. Hold the position for 5 seconds and repeat 3 times this exercise alternating with the other leg.

Exercise 8: Extend on the floor with one knee bent and the other extended. Slowly lift the extended leg by contracting the floor from the floor up. Do not move your knee during movement and keep your foot perpendicular to the floor. Repeat this exercise in 3 sets of 10 repetitions alternating legs.

Exercise 9: Stand with bare feet and try taking a pencil that is placed in front. Use the toes to lift it off the floor and hold this position for 5 seconds. Then, release it and repeat it in 3 sets with each foot.

**Exercise 10: **Lie down with your back on the floor and your knees bent. Cross one leg over the other at knee height and hold it with your hands by gently pulling the knee toward the chest. Station for 15 seconds and alternate with the other leg. Perform a series of 2 repetitions.

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Try these simple exercises at home, in the park or even when you have a moment to relax at your place of work. This will relieve the pains of hips, knees and feet at the same time as the one that should never be lost. Keep in mind that bones and ropes can also be "oiled" so that they can never be put in contact with physical activity and movement. Do you know anyone who can help me with these exercises? Do not forget to share them to help others and at the same time, discuss your home remedies to relieve joint and muscle pain.

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