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Title : 5 exercises to relieve back foot, hip, knee and pain in 20 minutes or less.
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5 exercises to relieve back foot, hip, knee and pain in 20 minutes or less.

Everything starts from scratch. Your feet may not seem important contributors to overall health. However, when it comes to the external aspects of your body, no work hardest part then your feet. They keep moving, and if proper care is taken of them, prevent their feet, knee and hip pain.

The following will explain 10 exercises that strengthen your feet, helps prevent pain and improve your balance.

1. finger presses the foot

Like any part of the body, the feet need to get your muscles warmed up before exercise. toe presses are a great low impact on the feet warm, and the movement can be very relaxing. Stand up and bend slightly at the knees. Next grip the floor with your toes and hold for a count of three. Release and perform a series of 10 repetitions three times a day.

2. Walking tiptoe

You do not have to be a dancer for this exercise standing. It tiptoeing help strengthen the muscles of the toes, as well as the ligaments and muscles around the toes. To make the exercise of tiptoeing all you have to do is stand on tiptoe and walk forward for 20 seconds. Once you have completed this walk, rest for 10-15 seconds. Repeat 5 times.

. Note: This exercise should be performed 2 times a day for best results

3. Ankle Circles

ankle mobility and flexibility are extremely important. Ankle tightness and restricted often makes the rest of the body to compensate for their defects, resulting in muscle and joint pain throughout the body. If your ankles are tight you may experience hip, back or knee pain.

To perform ankle circles, put back on the floor and a leg over her head extend. Turn right ankle of the extended leg for 10 counts. Then turn the ankle of the extended leg to the left for 10 counts. Switch legs and repeat.

4. The bending resisted

resisted bending is excellent for direct access difficult small muscles in the foot. These muscles often play a crucial role in maintaining the balance. Strengthening these muscles will prevent injury.

To perform this exercise, you will need an exercise band. Sitting on the floor, stretch your feet out in front of you. Then wrap an exercise band around a sturdy chair or bedpost, and then place the band at the top of the feet. While in the sitting position on the floor, slide back until you feel the tension in the band.

flex your foot back and keep a count of 5, release and repeat this movement for 10 repetitions.

5. Pencil toe pads

pen tablets toe are easy to perform and can be done almost anywhere. All you need for this exercise is a pencil (or pen that are not too demanding). Stand in front of the pen you want to collect. Using the toes grab the pencil and elevate the ground, hold for 10 seconds, then drop it. Repeat this movement 5 times for each foot.

This workout should only take about 20 minutes to complete. Preform these exercises in succession to each other every 2-3 days for best results.

source: tophappylife, com

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