I got very much into feet when I was going through my yoga teacher training in summer of 2013. I’m sure many other private yoga teachers out there share my obsession about feet.
Feet are our body’s foundation. If the foundation is frail or off balance, it is definitely unfavorable to the rest of the building. This is why I can’t stop emphasizing to my private clients, friends and family how important it is take care of your feet. Especially it’s crucial for people who spend most of their day up on their feet (standing, walking, running).
Doing these 3 simple exercises takes only 5-10 minutes of your day, but your feet and the rest of your body will be really grateful. These exercises are beneficial for everyone, and especially for people who have plantar fasciitis or bunions:
- Foot massage with a tennis ball, therapy ball or any other ball/roller you have. I know some people even use a rolling pin for it. Place your foot on the rolling object and move up and down, gently pressing your food into the roller. If there’s a specific sweet spot that hurts good, stay on it and do little circles around it.
I suggest you spend at least 1-2 minutes on each foot.
- Toe spreading exercise. Seat down comfortably. Then using your own hand (right hand for the left foot, and the opposite), slide each of your fingers in between each of your toes. You may feel uncomfortable in your fingers and/or toes first time you do it, but it’ll take a few tries to get used to it. After all fingers are placed, squeeze your upper foot 8-10 times and do circular movements of your upper foot 8-10 times each direction. Switch.
- Calf and achilles tendon stretch. Use any available steps in your house. Place both feet on a step so that your heels hang off of it. On the inhale lift your heels up, on the exhale lower your heels down until you feel the stretch in the back of your ankles and calves. Repeat 8-10 times. On your last repetition, hold stretch for at least 20-30 seconds. Breathe deeply.
Try these exercises for a week straight and let me know if you feel any differences in your body. If you’re interested in private yoga lessons dedicated to feet and balance, you know who to ask for guidance now 🙂