Pilates is a fitness training program that stretches muscles for long, lean muscles for increased flexibility and healthy joints. When exercising using the Pilates method, don't forget your feet! Walking for long distances, standing in one place for a long time, improper shoes or shoes without the proper arch support and high heels can lead to foot pain. If you suffer from tired achy feet, Pilates for foot fitness may help.
Start with your toes. Sit in a comfortable position and place your fingers under your toes. Use your thumbs to massage the tops of your toes at the joint closest to the top of your foot. Gently press downward and outward to stretch the toe joint. Hold each toe in this extended position for about 15 seconds. Start with the small toe and work across each foot to the big toe. Repeat twice.
Increase the flexibility and strength of your ankles by slowly rotating the entire foot in circles. Sit in a comfortable position in a chair. Lift one foot slightly off the floor. Rotate the ankle all the way around toward the left and then back around toward the right. Repeat the same movement 5 times for each ankle. Finish this Pilates flexibility exercise by rotating both feet at the same time for 5 repetitions.
Sit on a chair and place both bare feet on the floor. Make sure that your knees are bent at no more than 90 degrees so that your ankles are directly beneath your knees. Place your feet apart the width of your hips. Lift all of your toes up and then lower them back down to the floor. Next, lift and then lower only your big toes. Do this Pilates exercise 5 times. Try to slide your big toes back and forth across the floor without moving your foot. Slide your small toe back and forth across the floor without moving your foot. Exercise your toes for 5 to 10 repetitions.
Build up the strength and flexibility of your long arches by sitting upright in a chair and bending your knees so that your ankles are directly beneath your knees. Place your feet slightly apart, but no wider than your hips. Lift your instep while keeping your toes and heels flat on the floor. Lift and then lower your instep arch. Repeat this exercise 5 times. Increase repetitions up to 10 as the strength and flexibility of your arch increases. To improve your lateral arch, keep your toes flat on the floor. Try to push your heel toward your toes. You should feel the outer arch lift. Repeat this exercise 5 times.
Avoid foot pain and relieve tired achy feet by taking care of the muscles, bones and tendons in your feet. Pilates exercises for the feet will help increase flexibility and build muscle strength. It only takes a few minutes each day to have healthy, strong feet.
Filed under: Pilates Articles
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