The prolonged office work can lead to Muscle and bone problems Starting with annoying pain and pain of injuries. This month, we launched a A series of six parts It shows you how to extend your body parts and strengthen them to prepare them for marathon seating sessions in your office. We will put a new exercise routine every week, each focusing on a different area of the body, and this will help to dilute Service problems office.
Last week we published exercises for Hack and tendons. this week? Meet your feet, ankles and toes.
To learn more about how sitting on the body affects, and why these exercises are important, we read The first piece In the series. You can find the entire series here.
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A routine for your feet, ankles and toes
The liquid is released from the bottom of the body through the veins and the lymphatic system, and these two channels depend on the contracting muscles – pressure – to help move fluids against gravity. If you are sitting on an office throughout the day, you do not contract with calves, asthma, knee tendons and fluid gatherings in the ankles due to gravity. This may lead to swelling in the ankle, especially with our age, because the veins become less flexible. Narrow and hardness in the ankles, calves and toes are also common.
Another problem is the atrophy of the lower limbs, including weakness in the arc muscles of the foot. When we stand and wander after sitting throughout the day, we were exposed to those weak muscles at the risk of injuries such as plantar fasciitis and instability in the ankle and ankle gangs.
Do these exercises to help stretch and strengthen your feet, ankles and toes. It was shown by coach Melissa Gon, from Pure Strongth La, whose team coaches office workers on how to protect their bodies through exercise.
- While standing, put your foot on a tennis ball. Wrap your foot up and down, from the toes to the heels, with the pressure of the light. Do this for 20-30 seconds on each foot.
- Standing with the shoulder width on feet, and knees slightly bent, put most of your weight on your butt. Raise your toes and your feet on the ground. Take 10 horizontal steps – five small steps to the right, then five small steps to the left – while keeping your football, fingers on the floor, and toes, all the time. Do 1-3 bare-foot groups or socks. You can do this on the wall, to help balance.
- Facing a wall, with your hands on the wall, palm trees forward. Put your foot on the wall, with heels on the floor, and face your toes up. Stir the hips towards the wall, while keeping your leg straight. Feel the extension in the leg. Hold for 5-10 seconds. Do 1-2 times per foot.
- Sitting, stretch your leg forward and raise your toes directed to the top, so that your foot settles on its heels (your leg should be at an angle of 45 degrees). Get your knee or shin to prevent your leg from moving and starting to rotate your ankle slowly in one direction, making a large circle. Do 10 times. Then reflect the direction and do 10 times.
- Place the large toe pad on a small elevator, like a thin book, with other fingers on the floor. The step of the interviewer forward into a divided position until you feel a slight extension under your back, large foot and foot fingers. Fake your trunk forward to increase expansion. Hold for 30 seconds, then switch the two sides.
(The exercises came Dr. Joshua T. GoldmanUcla sports medicine; Melissa JohnThe pure power Los Angeles; Tom HendricxAxial physical therapy; Vanessa Martinez Kircher, Indiana Bloomington University, College of Public Health; Niko BronkHealth Partners Institute; Nikki SaciciaLight inside yoga.