We spend so much time on our feet, yet
ironically we don’t usually think to stretch them at all!
ironically we don’t usually think to stretch them at all!
Here are a few simple yoga poses that can help
keep your feet healthy and pain free!
keep your feet healthy and pain free!
ARCH STRETCH
Begin on your knees with your toes curled
under. Slowly sit back on to your heels
until you feel a gentle stretch in your arches.
Hold for 3-5 breaths and then uncurl your toes.
under. Slowly sit back on to your heels
until you feel a gentle stretch in your arches.
Hold for 3-5 breaths and then uncurl your toes.
*It is very important in this pose to listen to your body and find the
variation of this pose that works best for you – you should feel a gentle
stretch, NOT pain!
variation of this pose that works best for you – you should feel a gentle
stretch, NOT pain!
ALTERNATE ARCH STRETCH
If the above stretch is too much you can start
off with a less intense version. Begin
seated on the floor with your legs straight out in front of you, feet
flexed. Using your hands or a strap
reach around your toes or the ball of your foot and gently pull back until you
feel a stretch in your arches.
off with a less intense version. Begin
seated on the floor with your legs straight out in front of you, feet
flexed. Using your hands or a strap
reach around your toes or the ball of your foot and gently pull back until you
feel a stretch in your arches.
TOP OF THE FOOT STRETCH
Now that we’ve stretched the bottom of our feet,
let’s not forget the top!
let’s not forget the top!
Begin kneeling with the tops of your feet flat
on the floor. Slowly lift your knees and
rock backwards until you feel a gentle stretch on the top of your feet.
on the floor. Slowly lift your knees and
rock backwards until you feel a gentle stretch on the top of your feet.
To help alleviate arch tightness you can also
roll your foot on a tennis ball or golf ball using your own body weight to
control the pressure. Make sure to roll
out all parts of your foot working from your heel to the ball of your foot.
roll your foot on a tennis ball or golf ball using your own body weight to
control the pressure. Make sure to roll
out all parts of your foot working from your heel to the ball of your foot.
What better way to keep your feet happy than
incorporating these simple stretches into your daily routine or yoga practice!
incorporating these simple stretches into your daily routine or yoga practice!
Don’t forget you can join me on the mat at Mashpee Fitness Thursday
mornings at 8:30am!
mornings at 8:30am!
Blog post by Danielle Nardi.
