Complex exercises with flat feet

Flat feet - a disease accompanied by deformation of the foot, because of which its vault decreases. The main sign of longitudinal flat feet is that the foot does not have an internal longitudinal groove, because of which the foot and heel deviate to the outside and lie as if on the inner edge. As a result, failures occur in the spring function of the foot, so the body does not experience any jerks during walking, jumping and running. You can correct the situation by special gymnastics.

Complex of exercises for the treatment of flatfoot

  • Sitting, bend your knees at a right angle, hands down, raise and lower socks. Breathing should be free, and the pace average. Repeat from 10 to 20 times.
  • The starting position is similar to the previous one, only now we lift the heels. Breathing is free, the pace is average.10-20 times.
  • Sitting, legs together, hands down, socks bred to the sides, then connect. Do not remove the feet from the floor. We observe an average tempo and free breathing. Up to 20 times.
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  • The starting position is similar to the previous one, only now we breed and connect the heels. We do not tear off the feet from the floor, breathe freely, observe the average tempo. Exercise repeat from 10 to 20 times.
  • The starting position is the same as in the previous exercises. We raise simultaneously the heel of the left leg and the sock of the right leg, then vice versa. We breathe freely, but the pace must be fast.10-20 times.
  • Sitting, legs together, hands down. We raise the socks at one and the same time, do not tear off the feet from the floor. After we connect the socks, we spread the heels to the sides, the legs are moved to the sides at the expense of 6-8.The pace is slow, we breathe calmly. Repeat from 4 to 6 times.
  • The starting position is similar to the previous one. Under the feet put the gymnastic stick( you can take another) with a diameter of 5 to 8 centimeters, and stops for 1 minute roll the stick from the heels to the socks and back. In doing so, make sure that the sole is firmly pressed the stick to the floor. We breathe freely. The rate is slow, repeat at least 10 times, but not more than 20 times.
  • Sitting, feet together, hands down. Under the arch of the foot we put a stick and divorce them to the sides, then we connect them, we do not tear ourselves away from the stick. Breathing is free, the pace is average. We repeat about 20 times.
  • Sitting, feet together, hands down. Under the feet put the rubber ball and roll it from the heels to the socks and back. Exercise for 1 minute. Breathing is free, the pace is average.
  • Sitting, hands down, feet on the floor. We press fingers, stops from the floor try not to tear off move the heels forward, to the account 6-8, pressing fingers, we return to the starting position. Breathing is free, the pace is average. Repeat up to 20 times.
  • Sitting, hands down, press fingers and walk in place for 20-30 seconds. Squeeze your fingers and go sitting on the spot on the outer edge of the foot also seconds 20-30.Fingers straighten, and sitting we go 15 seconds on the heels and 15 seconds on the toes. We go sitting on the spot for 30 seconds on a full stop. Breathing is free, exercise is slow.
  • Sitting, put the right foot on the left knee, and with your right foot do circular movements in the ankle joint, first clockwise, then counterclockwise. In each direction we perform 20 times. We change legs, we put our left foot on the right knee and repeat the exercise. We breathe freely, exercise is performed at an average pace.
  • Feet on the floor, arms down. We set aside the big toes and return to the starting position. Exercise is slow, breathing free, 10 times.
  • Hands are lowered, standing in place, we start walking on the spot - 30 seconds with your toes tucked;30 sec on the outer edge of the feet with the fingers pressed;30 sec walking on heels;30 sec walking on socks;30 sec walking on foot. We breathe freely, we exercise at an average pace.
  • The right leg bent in the knee rest against the edge of the stool: we lower the little finger of the leg with the right hand, and raise the anemone finger with your left hand, then vice versa. We work through all the fingers( 6 times each finger);With the left hand we hold a heel and with the right hand we lift and lower all fingers( 4-6 times);The back of the foot beginning from the fingers and ending with the ankle joint, and also rubbing the sole for 30 seconds;Fingers rub our hands and knead the bases of the toes for half a minute, after we knead and rub the heel.