FFC Stretches

Featuring our many educational footcare stretches
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Sore Feet workout. | #1stInHealth #WomensFitness #FitnessWorkout #WomensWorkout #Yoga #YogaFlow #Exercise
DAREBEE Workouts

Foot Rehab - Infographics

10 Pins
charts-post-workout-stretches-prevent-injuries
100 Office Workouts - Album on Imgur
I have been experiencing severe lower back/hip pain.

Back and Full Body Stretches

9 Pins
Ive been in physical therapy for my lower back arthritis for 6 weeks. It has done miracles for my back pain and balance. So I can avoid surgery for many years to come, hopefully. Here are some of the exercises I do daily.
Excersises For Tight Hips . #Health #Fitness #Trusper #Tip

Lower Body Exercises & Workouts

11 Pins
Exercises, Body, Muscle, Muscle Stretches, Exercise, Soleus Muscle, Stretches, Body Weight, Weight
Plantar Fasciitis Stretches | #1 Podiatrist in South Florida | Florida Foot Ankle
Plantar Fasciitis
Stretching is one of the best treatments for plantar fasciitis. Stretching should be focused on the plantar fascia and the Achilles tendon, And also strengthen your lower leg muscles, helping stabilize your ankle. And here are some of the exercises I like to use with Plantar Fasciitis: 1️⃣SMR Plantar Fascia (Hold on tender spot for 20-30 sec). 2️⃣Calf Stretch (Hold for 30 sec for each side). 3️⃣Band Inversion. 4️⃣Towel Scrunches. 5️⃣Heel Raise.
a black and white line drawing of a man walking with his foot on the ground
Standing Single Leg Lift
Improves balance, flexibility and stability. It’s also a great way to strengthen your core and legs. STEPS: 1. Stand straight with your hands on your hips and your feet shoulder-width apart 2. Lift your left straight out in front of you. Keep your foot flexed and try not to bend your knees. 3. Lower your foot and repeat five times per foot. Tips: - You can keep an object nearby to grab for safety if you find yourself wobbling
a line drawing of a hand reaching out to touch someone's foot with their thumb
Figure 8 Exercise
Great for: Monitoring and improving the range of motion in the ankles, improving balance and ankle stability. STEPS: 1. While sitting or standing, lift one foot while keeping the heel planted on the floor. 2. Move your foot in a “figure eight” motion with the ball of the foot and the toes. Do as many reps as are you comfortable with – preferably five or 10 to start. 3. Repeat with the same foot in the opposite direction. 4. Repeat the whole process with the other foot.
a drawing of a person laying on the ground with their head in his hands, and pointing
Child Pose Stretch
1. Kneel on the floor with your palms on your thighs, and your buttocks resting on your ankles and calves (like you’re sitting on your feet). 2. Lower your torso and extend your arms forward with your head facing down, while keeping your buttocks down. Reach your arms out as far as you can on the floor, while keeping your buttocks down. 3. Hold for 30 to 60 seconds, or 3 sets of 20 seconds You’ll feel this mostly in your low back. You may also feel it in other parts of the back and your arms.
Steps: 1. Sit with your back straight on the edge of a chair with your hands on your hips. 2. With one foot planted on the floor, extend your other leg in front of you – only go as far as your body allows. 3. Hold for 30 seconds and repeat, alternating between each leg. You’ll feel this stretch on the back of your thigh (the hamstrings). Tips: If you’re having difficulty feeling the stretch, try extending your leg further out in front, lowering it more, or leaning forward. Seated Hamstring Stretch, Lower Body Workout
Seated Hamstring Stretch
Steps: 1. Sit with your back straight on the edge of a chair with your hands on your hips. 2. With one foot planted on the floor, extend your other leg in front of you – only go as far as your body allows. 3. Hold for 30 seconds and repeat, alternating between each leg. You’ll feel this stretch on the back of your thigh (the hamstrings). Tips: If you’re having difficulty feeling the stretch, try extending your leg further out in front, lowering it more, or leaning forward.
Easy exercise for arthritis, hip pain, buttock pain, and bursitis. 1. Lie down on your side and keep your heels together with slightly bent legs. Try to keep your feet in line with your back 2. Lift the top leg a few inches while keeping your heels in contact. The movement will look like a shell opening, hence the name. 3. Don’t hold the position. Keep going upward and downward slowly, for ten times if possible. Then switch legs. #arthritisexercise #beginnerexercises #hippain #easyexercise Easy Workouts, Bursitis, Arthritis, Workout For Beginners, Positivity
Clamshell Exercise for Sore Hips and Legs
Easy exercise for arthritis, hip pain, buttock pain, and bursitis. 1. Lie down on your side and keep your heels together with slightly bent legs. Try to keep your feet in line with your back 2. Lift the top leg a few inches while keeping your heels in contact. The movement will look like a shell opening, hence the name. 3. Don’t hold the position. Keep going upward and downward slowly, for ten times if possible. Then switch legs. #arthritisexercise #beginnerexercises #hippain #easyexercise
Great core strengthening exercise to relieve arthritis pain! If you have sore knees, try doing it on your stomach. 1. Start by getting on your hands and knees. Your hands should align with your shoulders and your knees with your hips. 2. Extend and raise your arm and the opposite leg outward. Your body should feel like a straight line. 3. Switch arms and legs and repeat. Try to do it ten times on each side. #beginnerexercises #arthritisexercises #corestrengthening #birddog #painmanagement Bird Dog Exercise, Sore Knees, Core Strengthening, Core Strengthening Exercises, Strengthen Core, Pain Management, Enjoy Life
Bird Dog Exercise to Relieve Arthritis Pain
Great core strengthening exercise to relieve arthritis pain! If you have sore knees, try doing it on your stomach. 1. Start by getting on your hands and knees. Your hands should align with your shoulders and your knees with your hips. 2. Extend and raise your arm and the opposite leg outward. Your body should feel like a straight line. 3. Switch arms and legs and repeat. Try to do it ten times on each side. #beginnerexercises #arthritisexercises #corestrengthening #birddog #painmanagement
An easier version of the calf raise for people with balance issues. 1. Stand up straight while placing your hands on a countertop, the back of a chair, or wall for balance support. 2. Plant your feet firmly on the floor 3. Raise your heels and calves slowly upwards as you shift your weight toward the ball of your foot 4. Hold until you feel your calves working, and then slowly set your heels back down. Repeat ten times if comfortable. #arthritisexercises #footexercise #calves #beginnerexercise Beginners, Relieve, Calf Raises, Supportive, Foot Exercises
Beginner Calf Raise
An easier version of the calf raise for people with balance issues. 1. Stand up straight while placing your hands on a countertop, the back of a chair, or wall for balance support. 2. Plant your feet firmly on the floor 3. Raise your heels and calves slowly upwards as you shift your weight toward the ball of your foot 4. Hold until you feel your calves working, and then slowly set your heels back down. Repeat ten times if comfortable. #arthritisexercises #footexercise #calves #beginnerexercise
a woman sitting on a chair with her legs up and the seat down, showing how to
Wall Squats for Arthritis and Back Pain
1. Lean your back straight against a wall and plant both feet about 1-2 feet in front of you. 2. Use the wall to keep your back straight and support your weight as you slowly lower yourself in a controlled manner. 3. Make sure your knees don’t extend beyond your toes as you lower yourself. If they do, put your feet further out, or don’t go down as low. 4. Slowly raise yourself back up to your starting position, and then repeat. #arthritisexercises #beginnerexercises #corestrengthening #getfit
a diagram showing how to do an exercise with the help of a person lying on their back
Leg Raises for Arthritis, Back and Foot Pain
1. Lie on your back with your arms flat next to your sides. 2. Bend your left leg and keep your right leg straight and flat to the ground. 3. Lift your right leg while keeping it straight. Hold the position for two seconds before slowly returning your leg back down. Aim for 10 reps per set, doing 3 sets. Switch legs and repeat after each set. #legraise #coreexercise #corestrengthening #arthritisexercises #beginnerexercises
1. Start on all fours with your arms aligned with your shoulders and hips aligned with your knees. 2. Bend your back upward into the shape of the letter C and let your chin rest on your chest. This is the “cat” pose. 3. Extend your stomach downward, raise your chest, and tilt your head and buttocks upward. This is the “cow” pose. Do 3 sets of 10, or hold each pose for 30 seconds. #catcow #backpainexercise #arthritisexercise Back Pain Exercises, Stomach, Feet Care
Cat - Cow Stretch/Exercise for Arthritis, Back and Foot Pain
1. Start on all fours with your arms aligned with your shoulders and hips aligned with your knees. 2. Bend your back upward into the shape of the letter C and let your chin rest on your chest. This is the “cat” pose. 3. Extend your stomach downward, raise your chest, and tilt your head and buttocks upward. This is the “cow” pose. Do 3 sets of 10, or hold each pose for 30 seconds. #catcow #backpainexercise #arthritisexercise
Toe Flex & Raise
Work out your tibialis anterior by bringing it back to basics with the Toe Flex & Raise! 🏋️‍♀️ This exercise can also help strengthen the ankles and aid pain related to planters fasciitis #footpain #chiropodist #exercise #easyexercise #workoutmotivation
Calf Stretch on a Stair
We love this stretch because it's super simple and good at loosening up the achilles’ tendon and calves! 1. Stand on the edge of a step (on the balls of your feet) 2. Raise yourself up on your toes/balls of your feet) as high as you can go. 3. Hold this position for 10-15 seconds and then slowly lower yourself so your heels are hanging down the step. 4. Hold this pose for 10-15 seconds and rise back up to start. 5. Do this 5 times with a 5 second break between repetitions. Happy Stretching!
a woman standing on a yoga mat in front of a brick wall and smiling at the camera
Single Calf Raise
This exercise helps strengthen the calf muscles, which is important for reducing strain and stress on the ankle and feet. Instructions: ⁠⁠⁠ 1. Stand up straight 2. Transfer your weight onto one foot (hook the foot you are not standing on behind your other leg as seen in photo#2 (Tip: You can hold onto a wall or a chair to help balance yourself)⁠⁠⁠ 3. Slowly raise yourself up to the ball of your foot and then slowly lower yourself back down⁠⁠⁠ 4. Do 10 times on each leg! #stretch #fitfam #getfit
a woman standing on a yoga mat in front of a brick wall
Side Lunge Stretch
If you've got tight hips, groin muscles and hamstrings we recommend doing a side lunge to target those areas specifically. You can adjust your stance to change the intensity of the stretch. ⁠ How to do this stretch: ⁠ 1. Start standing up straight ⁠ 2. Bend one of your knees while keeping the opposite leg straight⁠ 3. Push your hips back (as if you are sitting into a regular squat) Hold for 30 seconds on each side⁠ ⁠ #stretch #fitness #heathy #yoga #homegym #wellness #stayfit #fitlife #fitfam
Forward Leg Swings
Hips don’t lie 💃🏽 💃🏽💃🏽 We are loosening up tight hips today with this easy exercise! Follow along with Bianca to work out any tension in the hips from prolonged sitting 🪑 #stretch #workout #motivation #hipsdontlie #exercise
Weekly Stretches: Banded Toe Pulls
We are strengthening our ankles yet again (ankles can never been too strong) 💪🏽 #legday #workout #strongwomen #wellness #workoutvid #health #stretches #weeklystretch #toepulls #healthy
Weekly Stretches: Ankle Circles
Have you been doing your ankle circles!?🤫 we won’t tell if the answer is no (but your click-y ankles might tell) #foothealth #health #ankles #stronglegs #legday #stretches #workout #toronto #chiropodist #strongankles #healthy #wellness #happy #sole
the instructions for hamstring stretch
40 Charts of Post Workout Stretches to Prevent Injuries - Bored Art
charts-post-workout-stretches-prevent-injuries
the lower back workout is shown in this screenshoter's phone screen shot
FitnessHacks101 on Twitter
Ive been in physical therapy for my lower back arthritis for 6 weeks. It has done miracles for my back pain and balance. So I can avoid surgery for many years to come, hopefully. Here are some of the exercises I do daily. Bulging Disc, Prolapse Exercises, Low Back Pain, Yoga Übungen, Physiotherapy
Ease Tension in Your Hips and Back in Just 4 Minutes
Ive been in physical therapy for my lower back arthritis for 6 weeks. It has done miracles for my back pain and balance. So I can avoid surgery for many years to come, hopefully. Here are some of the exercises I do daily.
Excersises For Tight Hips . #Health #Fitness #Trusper #Tip Hip Flexor Stretch, Hip Flexor, Hip Flexor Exercises, Tight Hip Flexors, Hip Bursitis Exercises, Hip Strengthening Exercises, Hip Pain
Excersises For Tight Hips .🌚
Excersises For Tight Hips . #Health #Fitness #Trusper #Tip
an exercise poster with instructions to use the back and side planks for chest exercises
Exercise Information Guide Men / Women: Best Exercises for the Body
Great little diagram illustrating popular lower back exercises!
100 Office Workouts - Album on Imgur
100 Office Workouts
100 Office Workouts - Album on Imgur
Sore Feet, Tension Relief, Improve Circulation, Forward Bend, Soreness, Feet, Postures, Tension
Footwork Workout
some feet are shown with instructions for how to do them
Sore Feet workout. | #1stInHealth #WomensFitness #FitnessWorkout #WomensWorkout #Yoga #YogaFlow #Exercise
Yoga Flow, Leggings, Basketball, Pie, Pilates Workout
Discount Chairs
Natural Anti-inflammatory Remedies for Arthritis
Natural Anti-inflammatory Remedies for Arthritis
Natural Anti-inflammatory Remedies for Arthritis
a poster showing how to do exercises for the office
YouTube
🔥 [LIMITED SUPPLY]=> My honest opinion on 21 day weight loss exercise challenge ? Click on the link to learn more while you still can. This terrific offer will be disappeared by Friday this week.
the silhouettes of people sitting in chairs are shown
20 Wheelchair / Seated Exercises for the Elderly - Caregiverology
20 Wheelchair / Seated Exercises for the Elderly #caregiverology #wheelchairexercises #seatedexercises #sitdownexercises #elderlyexercises #seniorexercises #olderadultexercises #exercisesfortheelderly #exercisesforseniors #elderlyhealth #seniorhealth
I have been experiencing severe lower back/hip pain. Nerve Pain, Sciatica Stretches, Sciatica Exercises, Sciatica Pain Relief, Sciatic Nerve, Sciatica Pain
I need relief, can you help??
I have been experiencing severe lower back/hip pain.
a poster with instructions on how to do the hamstring mobbilty exercise
Hamstring Mobility Workout
Hamstring Mobility Workout
10 Best Flat Feet Exercises
10 Best Flat Feet Exercises
the instructions for how to do squats, hamstrings and calves
100 Office Workouts
100 Office Workouts - Imgur
a woman wearing a face mask with the words why you should stretch your feet daily
Stretching your feet daily 🦶🏼
We are huge advocates for stretching your feet daily. Even a little bit can go a long way!⁠ ⁠ Daily exercises targeted towards your feet can strengthen and improve the flexibility of your muscles, bones, ligaments, and tendons. ⁠🦶🏼⁠ ⁠ So what are you waiting for? Follow along weekly for some dynamic stretches, strengthening exercises, and overall foot health tips! We can't wait to hear your feedback!⁠ 📣⁠ See you all tomorrow with a brand new stretch! ⁠
a poster with instructions on how to do knee saver
How To Recover From a Knee Injury
How To Recover From a Knee Injury
a poster with instructions for how to do a workout in the movie night, which includes exercises
For when there's no way a workout will come between you and movie night:
For when there’s no way a workout will come between you and movie night: | 21 Diagrams That Will Actually Help You Be Healthier
the office workout poster shows how to do exercises
A Full-Body Workout You Can Do In Your Office Chair
Even if work piles up in the office, you don’t have to completely shove aside taking care of your fitness. This quick workout from DAREBEE can help keep your exercising momentum, or at the very least, offer a nice breather from a stressful day of work. All you need is an office chair.
the poster shows how to do core muscles in different positions, including one man doing an exercise
Sore Muscles Stretch
Sore Muscles Stretch by DAREBEE #workout #fitness #fit #wod #exercise #abs #stretching #sore #recovery
a woman doing yoga poses with the words recovery in red and white above her head
Recovery Yoga Workout
Recovery Yoga Workout
the 5 stretches you should do every day
5 Stretches You Should Do Every Day - Baptist Health
the poster shows how to do every day stretching
Everyday Stretching Light Workout
Everyday Stretching Light Workout
an image of a woman doing exercises on her cell phone, with the instructions below
Stretch Before and After the Insanity Workout to Reduce your Risk of Injury
Summit Medical Group - Arch Pain Exercises
Health & Wellness | Summit Health
Summit Medical Group - Arch Pain Exercises
Back Stretches For Pain
10 Best Plantar Fasciitis Exercises