Foot – the part of the musculoskeletal system which experiences the maximum load in the vertical position of the body. Feet require to themselves due consideration and physical development. Their strengthening exercises and the extension will help to maintain health of ankle joints to you.
Instruction
1. Sit down on the floor, deliver to the palm behind the back, extend legs before yourself. Pull socks from yourself, hold the provision of feet of 10 - 15 seconds. Then direct socks to yourself, be late on the same period. Repeat exercise of 10 - 20 times.
2. Turn both feet, having directed socks to the right, then change the direction. Do exercise 1 minute. Finish its spin stop around to the right, then to the left. Relax legs for 20 – 30 seconds.
3. Straighten the right leg before yourself, put the left foot on the right hip. Hold the right hand foot of the left leg, and the left palm press on the knee of the same name. Gradually drag out raising of foot. Hold provision 1 – 1.5 minutes. Trade legs places and execute the extension on the right foot.
4. Lay down on the stomach, put the chin on the floor. With the exhalation bend the right leg in the knee, the palm of the same name press on the external part of foot and pull the heel to the floor. Perform exercise 1 minute. On the breath lower the right leg on the floor and repeat exercise on the left foot. Then with the exhalation bend both legs in knees, take fingers of hands outer sides of feet, pull heels to buttocks. Hold the position within 2 minutes. On the breath release legs on the floor and relax.
5. Sit down, bend legs in knees, you hold the back directly. Put the right leg on outer side of the hip, having arranged the heel is closer to the groin. Put the shin of the left leg on the right shin, having sent the outside of the foot to the floor. With the exhalation lower the upper body to the floor forward, making thereby impact on the left foot. Perform exercise 1 minute. On the breath lift the case, trade legs places and repeat bending.
6. Sitting on the floor, extend legs before yourself. Bend the right leg in the knee, outer side put foot on the left hip as it is possible closer to the knee. Bend the left leg in the knee and begin to tighten gradually the heel to the buttock. Perform exercise 1 minute. Trade legs places.