Flexibility and Strengthening Exercises

These exercises are useful to get you in shape for more vigorous aerobic exercise or as part of your warm-up and cool-down routines.

Ankle And Feet Exercises

 These exercises are for flexibility, strength, and comfort. 

1. Ankle Circles

Sit in a straight-backed chair with your feet bare.

Hold your feet slightly off the ground and slowly circle your ankles to the right and then to the left. Go as far in each direction as you can.

2. Towel Grabber

Sit in a straight-backed chair with your feet bare.

Spread a towel out in front of your chair.

Place your feet on the towel with your heels on the edge closest to you. Keep your heels down.

Scoot the towel back underneath your feet by pulling it with your toes as you arch your feet.

When you have done as much as you can, reverse the toe motion and scoot the towel out again.

3. Marble Pickup

Do this exercise one foot at a time.

Sit in a straight-backed chair with your feet bare.

Place several marbles on the floor between your feet. Keep your heel down and pivot your toes toward the marbles.

Pick up a marble in your toes and pivot your foot to drop the marble as far as possible from where you picked it up.

Repeat until all the marbles have been moved.

Reverse the process and return all the marbles to the starting position.

Note: If marbles are difficult, try other objects like jacks, dice, or wads of paper.

4. Foot Roll

This exercise stretches the ligaments in the arch of the foot.

Sit in a straight-backed chair with your feet bare.

Place a rolling pin (or a large dowel or closet rod) under the arch of your foot and roll it back and forth.

Next Topic: The Whole Body Exercise

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