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If you think that the legs are not important parts of the body, then you are mistaken. When it comes to physical activity, they are probably the most overburdened parts of the body.
The legs support all your movements. If you take good care of them, you will avoid pain not only in the knees, ankles or hip joints themselves, but also back pain.
5,000-year-old Chinese method for pain relief
You have surely heard of acupressure. It is a healing technique more than 5,000 years old developed and used in Asia, mainly in China.
It uses the precise application of the fingers and subsequent stimulation of specific points on the body.
These points are located on energy channels called meridians. The same channels are used by acupressure’s sister – acupuncture, which, unlike pressing, stimulates those points by inserting small needles.
Some exercises for strengthening the legs and back are also derived from acupressure, which we present in this article.
Here are 5 promised exercises. They will help relieve back pain, strengthen the lower limbs and improve balance and posture:
1. Presses of the big toe and toes on the soles
Warm up the muscles in your legs before you start any exercise. An excellent way to do this is by pressing the big toe and the toes on your feet.
Stand up, bend your knees slightly and then grip the floor or carpet with your toes. Hold this position and count to three.
Do 10 repetitions. Repeat this entire exercise 2 to 3 times daily.
2. Walking on tiptoes
This exercise can be done by almost anyone, not just ballerinas. Walking on tiptoes strengthens the muscles around the toes, as well as the ankles and calves.
It’s really very simple. Stand on your tiptoes and walk on them for 20 seconds. Then rest for 10 to 15 seconds and perform the exercise again. Repeat it a total of 5 times.
Perform the entire series 2 to 3 times a day.
3. Ankle circles
It is very important that your ankles are stable, yet flexible and supple.
Restricted and stiff ankles significantly overload the joints in the legs and the vertebrae of the spine, which then causes pain in the knee and hip joints and also in the supporting muscles.
For this exercise, lie on your back and lift your leg. Then rotate the ankle clockwise and count to 10.
Repeat the exercise once for each leg, 2 to 3 times a day.
4. Pulling the feet
This exercise is very beneficial for the small muscles in the foot and ankles, which are important for maintaining balance. Working them strengthens them and prevents possible injuries.
You will need a resistance band to perform it. Sit on the floor with your legs stretched out in front of you. Attach one end of the band to the bed and tie the other around your toes.
Then move away so that the band is stretched. Next, bend the foot at the ankle and pull the band toward you. Hold for 5 seconds and release.
Repeat the exercise 10 times for each foot, 2 to 3 times a day.
5. Lifting a pencil with your toes
This exercise is really very easy, undemanding and can be done anywhere.
Place a pencil on the floor and try to pick it up with your toes. Hold it for 10 seconds and then release it back to the floor.
Do the exercise 5 times for each foot, 2 to 3 times a day.
