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 ;

Prevention of flat

Prevention of flat

Prevention of flat should be done throughout life, starting with birth and ending with advanced age.

All babies are born with flat feet. This is due to the fact that the baby does not feel foot load. Later, when the child begins to walk you need to follow to form a right arch . To achieve this, we need to prescribe prevention flat feet in children .

Why prevention of adult flatfoot ? With age, the flat may develop due to prolonged wearing the wrong shoes (or too tight shoes, or very high heels). Most often formed flat and curved toes in sensitive periods of life. This is the age when a child begins to walk, a time of intense growth , the years of puberty, during pregnancy. This may also include time of menopause and old age in both women and men. It is necessary to make sure that did not develop flat feet deformity of the toes. Therefore prevention of flatfoot is important at any age.

As a precaution, flat feet can perform various exercises, designed for the treatment of flat feet , and to prevent it, to do foot massage , walk barefoot on various uneven surfaces: sand, gravel, broken ground, grass, etc.

Exercises for prevention of flat

This set of exercises for the prevention of flat to be performed in a sitting position, feet placed on the floor so that they are bent at right angles, hands down - this is the starting position.When the average rate, breathing free.

This set of exercises can be used not only for the prevention of flat feet , but also the treatment of flatfoot .

1. 10 - 20 times to raise and lower socks feet.

2. To raise and lower your heels. Complete 10 - 20 times.

3. Legs together. 10 - 20-fold diluted and reduced toes. Foot from the floor tear.

4. The starting position is the same. 10 - 20 times to dissolve and reduce heel, without lifting the feet from the floor.

5. Simultaneously lift the toes of the left foot and the heel of the right foot, then vice versa. In a fast pace to repeat 10-20 times.

6. From the same starting position, keeping your feet on the floor, toes, and then dilute the heel, and thus move the legs for 6-8 "small steps", then return to starting position. Repeat 4-6 times. The pace is slow. Breathing free.

7. Put a foot gymnastic or any other stick diameter of 5 - 8 cm (you can use the bottle). Roll the foot on a stick about one - two minutes. Try to keep your feet firmly to stick. Rate average. Breathing free.

8. Arch of the foot put on a gymnastic stick, connect with feet together. Divorce and the arch of the foot, trying to keep with the arch of the stick. The average rate of repeat 10 - 20 times.

9. Starting position - the same, but under the soles of the feet, place a rubber ball. The average rate of Roll the ball from socks to foot in one minute. Laminating the ball, try to keep your feet firmly to the ball.

10. Put the foot on the floor. Bend your fingers and without taking the floor, move the heel forward. Thus, the "creep" of accounts 8.6 feet, and then return to the starting position, making the reverse movement, bending the fingers and pushing the heel. To do the exercise at a moderate pace. Breathe freely.

11. While in the initial position (ie, sitting up straight, feet on the floor, bent at a right angle) bend the toes and follow the steps in place on the outer arch of the foot - 20-30 seconds and straighten your fingers and "campaign" on the heels of 15 seconds, then on his toes - 15 seconds to complete the foot - 30 seconds. Perform while sitting on a chair at a slow pace with free breathing.

12. Sitting in the home position, place your right foot on the left knee up. The average rate of follow circular motion right foot clockwise, then counter-clockwise for 10 times in each direction. Repeat the same with the left foot.

13. Stand with your hands lower. Fold the toes and walk as 30 seconds without straightening the fingers, walk on the outside of the foot - 30 seconds on the heels - 30 seconds on the socks - 30 seconds and the full stop - 30 seconds. Rate average. Breathing free.

Flatfoot

Flat feet

Flat feet - is the omission of a set of foot caused by the weakening of the muscles, which leads to violations, which can cause excessive pressure on the foot, changing its shape (deformation), and can eventually lead to pain.

The structure of the foot

To understand the causes of flat feet , consider the structure of the foot .

Did you know that the sole of the foot contains more nerves than even a person? Thousands of nerves - our sensors on the soles of the feet, which can feel even the smallest grain of sand lodged in the shoe.

The human foot consists of nearly 30 bones, 30 joints, 60 muscles, over 100 ligaments, and more than 200 vessels. All this comes in a very complex interconnected structure.

Foot can be divided into three parts: the front, middle and rear. The bones of the foot are arranged in such a way that forms a kind of trehstvodchatuyu foot arch. The meaning of this is that the weight is evenly distributed over the whole foot, providing a comfortable walking because arches serve as shock absorbers, springy motion.

Types of flatfoot. Longitudinal and transverse arches

Distinguish these types of flat as flat longitudinal and transverse arches . If at any "arch" is a decline caused by the weakening of the muscles, the rest of the load is transferred to the other points, which are beginning to feel pressure, it leads to deformity of the foot, and to a certain type of flatfoot.

Types of flatfoot
Transverse arches		Longitudinal arches

Clearly seen in the figures, as usual healthy foot is different from foot with flat feet. A normal foot has lift, so you should not completely touching the surface when a person stands. This form, as described above, gives softness and movement of the legs even distribution of body weight. So on a print of his foot can define it well with your foot or it contains violations and to take treatment of flatfoot .

Transverse arches - this is when the forefoot sprawling, and this is one of the reasons why bending the toes. Very often the big toe deviates towards the little finger, and at its base there is "bump" (bone thickening), which delivers pain owner. In transverse flatfoot can be deformed and the other fingers.

Longitudinal flat - is the lack of internal longitudinal instep, because of this foot is completely on the inner edge, while leaning outwards. As a result of impaired function of springing foot, and it is precisely because of this function, the human body does not feel when walking aftershocks and tremors.

Causes of flat feet

Causes of flat feet may be different:
- overweight
- a genetic predisposition for flat feet,
- leg structure, see Figure,

Left - straight legs and a normal stop, in the middle - the legs in the form of X; right leg O-shape. Abnormalities in the structure of the foot to cause various forms of foot deformities

- A job that requires standing for a long time
- long walking barefoot on the floor with a hard smooth surface,
- and the main reason is the wrong choice of footwear .

Exercises for posture

Exercises for the formation of posture

Correct posture will also help to light exercise. Do not give in to laziness! If urgently corrected and do exercises for posture, you can, in a short time, boasts a beautiful statement of the back along with dancers and models. Complex exercises for posture based on flowing movements, which uses stretching and fixed postures. They are so simple that they can perform at home. This complex will learn to control the position of the body, stretch and straighten the spinal discs.

1 exercise for the formation of posture can relieve stress and stretch the cervical spine: Tuck your chin as close to the chest, reduce blade closer to each other. Fix this position for a few seconds. Repeat 3-5 times.

2 exercise for posture develops shoulder muscles, thereby facilitating their ability to keep the neck straight: Keep your back in an upright position, make circles arms as if you are floating crawl. Make up to 20 times.

3 exercise for the formation of posture : Standing upright, arms down, lightly take them from the body. Reach the crown as much as possible up, if you are going to reach the ceiling. Chin with leave little lowered. Then relax and repeat two more times

4 exercises to form posture helps to stretch the spine and remove the usual stress curvature: a leisurely follow leaned forward, trying to clasp hands ankles or get to his feet. secure position for a few seconds, you can slightly popruzhinit. Exercise to be performed in the morning and evening.

5 exercises to correct posture . This exercise is to perform better, sitting sideways in the mirror to monitor the correct position of the back. On his knees, sit on your heels. Put your hands or knees or near the knees, straighten your back. So soak for 3-4 minutes. Need to perform this exercise two times a day and back muscles gradually remember this position as correct.

Beautiful posture - correct posture

Formation of correct posture

Good posture - it is not only the beauty but also the absence of back pain and cervical spine. Beautiful posture makes people proud and confident look.

Try the following simple way to help you see how correct posture improves the appearance of:
- Stand up straight (you can stand in front of a mirror), pull the crown to the sky as high as possible, without looking up,
- shoulders back and down, spread,
- breast lift up;
- pull your stomach (even though he himself will be involved after the previous procedures);
- ottopyrte ass (men can not do :))

And now look at you. We noticed that you even look different? You have to look proud and happy life. Remember this location, now in any place, you can easily adjust your posture.

How to correct posture

• Press and correct posture .

Ironically, but for good posture is not only in the back - or rather, back muscles, and abdominal muscles. That abdominal muscles and lower abdominal form correct posture and help to keep your back flat. Because the press is the foundation of a beautiful posture and work on it should start with a drill press . You can perform even complex exercises for all muscle groups of the abdomen and under any circumstances, try to draw the stomach muscles and keep a light tension. When the abdominal muscles tense, they lead the lower spine in the correct position.

• To develop the correct posture to sit properly .

Very often we are sitting, raising his shoulders and plunging them in the neck and head, hump back. This creates unnecessary load on the cervical spine and leads to a constant overpotential and, as a result - to deformation.Do not sit on a stool, because the lack of support for the back provokes a desire to relax and slouched.

• Swimming to create a beautiful posture .

Swimming - the best way to control your body. Swim to the back, while the neck is relaxed, even horizontal position, with all the work the back muscles, because they help you keep your balance in the water. This is the most useful type of navigation for the formation of a correct posture . At the same time, there is no over-voltage and can swim at your own pace, the speed in this case is not necessary. To simultaneously strengthen and shoulder muscles, and abdominal muscles, alternate backstroke and active swimming freestyle.

Exercises from slouching

Correction stoop with exercise

How to remove the stoop ?
First, you need to watch your posture. Good posture makes people proud and confident appearance relieves back pain and stoop.
Secondly, to remove stoop to take drastic measures and immediate. This will help The following effective exercise of the stoop . The earlier the start, the more effective the result. Pull is impossible, because the spine can develop physiological changes called - scoliosis.

Exercise against the stoop

If you have developed a stoop, a set of exercises to be performed over several months to achieve the desired result.

1. Stand with your back to the wall at a distance of about one step away from her. Lean your back against the wall and bent over his head with his hands. While the count from 1 to 4, breathe and flexes forward. And to the 5 - 8 exhale, return to starting position. Exercise against slouching is slow 6 - 8 times.

2. It is necessary to face the wall, again, a distance of one step in front of you and lean straight arms. Assuming 1 - 4, breathe in and flexes to get chest wall. Go back to the starting position at the expense of 5 - 8, making exhalation. Do the exercise slowly 6 - 8 times.

3. Starting position - lying on his stomach in front of a chair, arms extended at your sides with palms down. During inhalation, at the expense of 1-2, to lift the torso and flick straight hand over hand gripped the edge of the chair. On the count of 3-4, making breathing out, return to the starting position. Repeat the exercise on the stoop of 6 - 8 times.

4. On his knees, sit on your heels, pulling socks, put his hands behind his head - is the starting position. With the score once or twice, to rise from the heels, breathing in and dissolve in hand straight arms, palms up, you will need to submit strong pelvis forward. When the score was three or four, on the exhale, return to starting position. Perform this exercise 10 - 20 times.

5. For this exercise, we will need to stick gymnastics. Starting position - standing with your feet shoulder-width apart to place, stick to keep lowered hands. On the inhale, with the score 1-2, lean forward with your back straight and lift with straight arms as high as possible. On the count 3-4, exhale, bend your back and give up. On the count of 5-6 - a breath, and take the position that it was at the expense of 1-2. On the count of 7-8 - exhale and return to the starting position. Repeat 5 - 6 times.

6. Get on all fours, resting on the straight arms. On the inhale, counting from 1 to 4, bend, with direct lift your left leg and pull your head. On the count of 5 - 8, as you exhale, return to starting position. Do exercise eight times, changing feet.

7. Starting position - to stand behind the chair at a distance of stride straight arms and lean back. When you inhale, on the 1 - 4, lean forward, hands do not bend, pull back his head. On the count of 5 - 8 (expiration) to its original position. After a few days of training, try to perform this exercise to correct stoop quickly springs back when the slope. Perform 10 - 12 times in a row.

8. Standing with your feet shoulder width apart, put a stick through the top gymnasts on the blades. At the expense of one or two, breathing in, rotate the torso to the right, on the count of three, four, exhale and return to the starting position. The same thing happened the other way. Exercise should be performed slowly, with 5 - 6 times in each direction.

Stoop

Reasons stoop

Stoop not look aesthetically pleasing and definitely spoil the shape. But it's not all cons. The main thing that slouch harmful to health - it impairs the respiratory, digestive, affects the activity of the cardiovascular system.

Reasons stoop - is mostly bad posture while working at a desk or computer. Leaning forward, hunched over the table, round shoulders, pulling his head forward for a better view on the monitor - it all eventually leads to stretching and shortening of the muscles in the back of the chest muscles. Even very large slouch may not cause any discomfort. However, in the long run, constant bad posture will cause stress the upper back, shoulders and neck, which further leads to pain in these parts of the body.

How to get rid of stoop

How to get rid of the stoop , if you have already developed? We offer to immediately perform special exercises from slouching . They will help to restore good posture. If droop is not yet familiar position of your back, but you feel the pain in it, and in the neck, then you need to do correcting posture and perform simple daily exercises for the formation of a correct posture .

Prevention stoop

If you do not stoop, but you started to notice pain in your back, neck, shoulders, then it's time to prevention. Prevention stoop is to stretch the chest muscles and the front of the shoulder. It's enough to perform simple exercises:

1. In the sitting or standing position straighten your back, bringing together the blade, drop the shoulders. Start the right hand down and back, then bend it at the elbow and place in the middle of the back, palm outward, fingers pointing up.

2. Raise your left arm up. Bent at the elbow, get it back in the middle of the back, the right hand. The spine remains straight, chest lifted.

3. If you can not get one the other hand, use a helper object (towel, a belt, a stick)

4. Repeat, changing hands