Exercises for the legs, warm up on your feet
Exercises for the legs, I recommend to do at home after work, because, first, they need more space, and secondly, they should be done when new loads on the legs are not expected. Come home and heal of the foot from injuring their narrow shoes or high heels and enjoy a health of your lovely legs. By the way, ladies, maybe you don’t know, why it is harmful to wear high heels. I will tell you. If your heels higher than 4 cm, the load leaves the calf muscles on the buttocks, causing further flexes the
lower back. Accordingly, not only tired legs, and spine. Besides, our body is not adapted to such “means of transportation” and thus violates the outflow of venous blood from the lower limbs and pelvic organs. It is fraught with varicose veins of both lower extremities, and pelvic organs, very common in our days.
To be heels less gives you the option of sitting at a work Desk to change into brought more comfortable shoes. Another way is from time to time to take off your shoes and stretch your foot.
Offer exercises that can be done, without leaving the chair.
Exercise for legs 1. Sit on the edge of a chair, your back should be straight. Lift your heels off the floor, leaning on socks. Maximally extend the front surface of the ankle, at the same time feeling the tension in the posterior surface of the calf. Breathe as you like, stretching costs continue to 10-15 seconds.
Then lower heels to the floor, relax. Pull back on the toes, trying to lift the foot as close as possible to the Shin to stop the heel from the floor (Fig, 5.49). Fixing the leg in this position, slowly dilute and reduce the toes. Do 3-5 repetitions.
Finally put one leg on the heel, the other on the toe and in turn change the position of the feet, rolling from heel to toe and back again. It is recommended to do 5-7 reps.
You can use all of the muscles of the legs if doing the exercise on weight. Freed from shoes, put your feet on the floor, then stretch your right leg forward. Toe pull on, and a heel – forward. Keeping the leg straight at the knee, breed and bring the toes together. To do this exercise slowly and smoothly, feeling the movement involves all the muscles of the feet.
Exercise on leg 2. To restore the mobility of the ankle and toes, do so. Put one leg freely, and the other on the toe so that reliance had on the thumb. Gently roll the foot from the thumb to the little finger, paying attention to the tension in the area of each finger and at the same time the movement in the ankle. After 2-3 rifts adjust the position of the foot, placing it on the floor of the back surface based on the thumb. In that position again rolled with the finger on the finger. Breathing arbitrary. Having worked for one foot, relax it and do rifts on the toes of the other leg.
Exercise 3. Mash ankle. Sit down, as in the first exercise, stretching one leg forward (Fig. 5.50). In this position, slowly rotate the foot at first clockwise, and then in the reverse direction (Fig, 5.51). Making a few circles in each direction, changing pace.
Exercises for the legs 4. Circular motion can be strengthened and knee joints. Sitting on the edge of the chair and holding his hands to the armrests or seat, bent at a right angle leg raise and gently taken aside. The second leg serves as a support and firmly stands on the floor. Do a bent leg circles clockwise. Leg rotates only in the knee joint, the thigh and the foot must be stationary. Twirled clockwise – twist counterclockwise. Then change the leg.
All of these exercises if you wish, you can perform standing – so it will be more difficult, but more useful.
Exercise on leg 5. Now stand up and use our office chair or any homemade piece of furniture, on which you can rely. Imagine yourself at the Barre. Place hands on the back of a chair and slightly squat. With back straight and the knee caps must not protrude forward beyond the toes. Feet are parallel. Now slowly rise on tiptoes, trying as hard as possible to elongate (Fig. 5.52). Just remember: your knees should remain slightly bent! Hold in this position for 5-10 seconds and return to a full foot. Now straighten the knees, you transfer the body weight on the heels and socks pull up (Fig. 5.53). In this position also delayed for 5-10 seconds, trying not to belay the buttocks. To submit your pelvis forward slightly tighten your glutes.
Exercise 6. In the workplace based on the chair you can not only stretch your joints and stretch muscles. Put a straight leg on the seat, hands are taken at the arms or the back of a chair and bend your body forward, to the leg (Fig. 5.54). Really want to bend your knees to make it easier, but you can’t do that, because the lost sense of exercise. Tilt must strain the entire rear surface of the legs, but not clonetech too hard not to hurt yourself. Hold at the end point for 10 seconds, then bend your knee behind the leg and slide the body forward (Fig. 5.55). Now most of the load will fall on the front of the thigh of the bent leg and the supporting leg. Another 10 seconds poterjalis and smoothly returned to its original position. Rested, changed the leg. It is advisable to breathe through the practice of ugi or even just slowly and as deeply as possible.
Exercise 7. For passive stretching of the legs is not required to even stand up, but she has very good effect on all the joints of the leg, including the hip. Try asana “Lotus” (Ardha Padmasana). Sitting upright, place your right ankle on the thigh of the left leg and relax for a few minutes (Fig. 5.56).
You can not even stop working just change the leg then to keep it stiff. All the time keep the spine remained smooth.
Over time you can Supplement the load: in comfortable clothes to sit in the Lotus position and stay in it for a few minutes (rice, 5.57).
Exercise 8. For the study of the pelvis should be straight and on the exhale to submit the sacrum forward while squeezing the buttocks. This decreases the deflection of the lumbar spine. On the inhale, relax the muscles of the pelvis and return to their original position.
Exercise 9. You can also do the exercises for pelvis, borrowed from Oriental dance. Standing with a straight back, on the maximum distance ascribe hips to the left, then move them forward, right and backward. This should be done not sharply and abruptly, but smoothly, the movement merged into one circle with a large amplitude. Powersaw the pelvis in one direction, repeat the circles in the opposite direction.
Generally, you should try to constantly train the gluteal muscles during walking, standing in the Elevator, in transport, etc. the Buttocks support the correct position of the pelvis, and if they are weak, it increases the load on the lower back. The spine becomes hard, and he gets tired quickly. How to train the glutes? Just need to keep them in the preloaded position, simultaneously feeding the sacrum forward. While walking the buttocks can also be pre-loading, and if you do any exercise while standing, watch out not only for the straightness of the back, but also that your gluteal muscles are worked all the time and not relaxed.