Exercises for flat

How to treat flatfoot

Treat flatfoot best exercises. They need to perform barefoot, no shoes is not necessary. To really get rid of flat feet you need 4-6 months of daily practice.

Set of exercises. Get rid of flat feet

1st exercise for flat - the opening stop. This exercise can be done first, sitting on a chair, behind that it must perform standing, holding on to the back. If it is difficult, it is possible to sit down a little bit. Put your feet shoulder width apart. Then expand the foot, trying to place them in a straight line - first connect the heel, then socks. Perform so at least 10 times.

2nd exercise for flat - setting a stop at the edge. He was also first performed sitting in a chair, and then standing on the floor. Try to put a foot on the outside of the foot, on the inside. And so up to 10 times.

3rd exercise for flat - the rotation stops. In a comfortable position in a chair, place your heels on the floor shoulder width apart. Rotates feet first into one side or the other. The same holds standing, holding his hands behind his chair. Repeat 10 times.

4th Exercise for flat - rise on the outer arch of the foot. Sit in a chair, put his feet on the outside of the sole. In this position, stop, stand on his feet. Repeat the exercise, but from a position sitting on the floor, and you can help yourself by hand. Perform 10 times.

5th exercise for flat - rise on the heels and toes. Put your feet shoulder-width apart, feet are parallel to each other. Slowly follow ups on their heels, and then on their toes, each with 10. Then follow the same movement, but only on one leg, then - on the other. All 10 times.

6th exercise for flat - ups on the heels and toes with one line. First, place the feet in line with your heels together, toes apart. Perform 10 times Calf and heels. Repeat, changing position - toes together, heels apart. Difficult exercise, because grasp the back of the chair.

7th exercise for flat - low lunges. Stand erect. Lunge foot forward. Then you need to change the pivot foot, turning 180 °. Try to keep your back straight. Perform 10 times.

8th exercise for flat - walking on the spot. Exercise is carried out at a fast pace. Socks do not come off the floor, feet slightly inward looking, with legs bent at the knees. Hip when the need as much rock in hand - right and left. Breast keep proudly, shoulders do not move. Perform 20-40 seconds. Even this exercise is called " Ballet Step "

9th exercise for flat - lifting legs. The exercise is performed while sitting in a chair. To alternately lift each leg as high as possible. When lifting the leg to keep the record straight, and when picked up, stretching out his toe or heel. Perform 10 times.

10th exercise for flat - the simultaneous lifting of both feet. Exercise as before, only to immediately raise both legs. Just need to keep your legs straight, and just pull the toe or heel. Repeat 10 times.

11th exercise for flat - Alternating walking on heels, the toes, on the inner side of the foot, on the outer side of the foot. Do 30 - 50 steps.

12th exercise for flat - goose-step. Perform steps poluprisyade while dragging his feet to the floor.

Exercises with a stick for flat

Get rid of flat good help exercises with a stick . We need every round stick diameter of 3 cm and a length of 1.5 meters.

The first exercise - riding stick legs. Need to stick to roll on the floor, first with each leg separately, sitting in a chair or standing on the floor. Then, with both feet simultaneously. The exercise is performed for 5-10 minutes;

The second exercise with a stick - walking across the stick. The stick is in the middle of the foot, across it. Follow the step over to the side stick moves from one end to the other. This exercise helps to treat cross-flat ;