15 Min Circuit to Relieve Back Pain and Strengthen Your Feet

15 Min Circuit to Relieve Back Pain and Strengthen Your Feet
15 Min Circuit to Relieve Back Pain and Strengthen Your Feet

Do this circuit and get rid of back pain fast! It only takes 15 minutes and it’s very effective.

Back pain is a very common problem and many people are suffering because of it. Even though people are unaware of this, in most of cases it all starts with the feet. Yes! Feet are the most hard working body part and they can be responsible of this kind of pain.

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Try this 15 min circuit made of simple exercises and you’ll prevent pain and strenghten your feet. Don’t forget to do your warm up first and make sure you perform this exercises propely!

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1. Heel Raises. To perform this exercise you need to grab a chair and place it in front of you (it will support you when you need it), then stand up and lift your left leg off the ground. Slightly bend your right knee and slowly raise and lower the right heel, making sure that your foot is properly aligned with your leg. Perform 15 reps and switch legs.

standing-heel-raise

2. Toe Walking. This will strengthen your toe muscles and your ligaments and will improve your balance. All you have to do is stand on your tiptoes with your feet straight and move forward for 30 seconds. Repeat the exercises at least 3 times.

toe-walking

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3. Ankle circles. Usually, the overload of the body is a reason for tight and restricted ankle, which results in back, hip, and knee pain. Ankle circles are very important because will give you more flexibility.

To perform this movement lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. One circle equals 1 repetition. Switch legs and make a repetition with your other leg. Perform it 10 times on each leg.

ankle-circle

 

READ ALSO: 3 SIMPLE WAYS TO RELIEVE NECK PAIN

4. Tibialis Anterior. This exercise will strengthen the legs and hips. To perform it sit on the floor, with your left knee bent and straighten your right leg out in front of you. Wrap an exercise band around a sturdy chair and place the band on the top of your right foot, while sliding your left food under it.

tibialis-anterior

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Next, gently bring your toes up towards your head. Hold each position for about 2 seconds and do 10 repetitions. Switch legs and repeat the routine.

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