These 5-foot exercises can alleviate uncomfortable pains in the back, hips and knees in a few minutes

Back pain was the curse of my life! I always felt that I wanted to lie down and stretch my back and back, and massages were performed almost daily in my house. Then I discovered a simple, simple way to ease the pain through my legs! These five exercises are absolute magic; They will help relieve you of pain in the back, hips and knees. Now I do them every few days to support my back.

Discover only what you need to know your legs to improve your posture, balance and pain!

The Importance of Your Feet

You may be surprised to learn that your legs are somewhat controlling your posture, balance and certain pain. Our legs are incredible, they carry us all day and endure a lot of offensive shoes. Taking care of your legs, you can ensure that the rest of your body is in excellent condition.

When we get old, our legs get worse, and it can be painful to walk on them. That’s why “about one in every three elderly Americans wreck, and the chances of a fall increase in our 80s and 90s” (1). The amount of pressure that we exert on each foot during walking determines our balance, so if you have pain in one leg, it puts your walking, and sometimes your position, beyond balance. Regularly carrying out their stops, keeping the flow of blood and muscles strong, you will have less chance to experience balance problems associated with age.

Your balance is directly related to the pose, because the balance implies proper alignment of the muscles and bones in the body to keep you in a vertical position. If your legs are not aligned correctly or if the angle of the heel is somewhat wrong, your posture may be completely turned off. This study, conducted on women who wear high heels, shows the effect under which your foot is located, can create back pain. Pain can also cause problems with posture, as you can bend or twist you back into uncomfortable places to relieve pain.

Finger presses

Before exercising, like any other part of your body, your toes should warm up well. These socks are a great way to get blood flowing in the legs, plus the movement is considered relaxing! All you need to do is stand up, slightly bend the knees, grab the floor with your toes, hold for 3 seconds, then release. Repeat this exercise ten times, three times a day, so that your toes are strong and young.

Hiking sticks

To strengthen the ligaments and muscles of the legs and toes, be a ballerina for 20 seconds! Standing on your hips and walking for 20 seconds, your legs will improve significantly! You can repeat this exercise up to 5 times with small breaks between them, twice a day. Make sure that you hold on to surfaces or walls, if your balance is not perfect, but do not worry, it will improve with practice!

Circles of ankle

This little exercise will help in the shortest time to get rid of the pain in the ankle, knee or hips. These three areas of pain are associated with poor posture, because “When the upper body does not touch your lower body, the weight is not balanced, and you exert uneven pressure on the lower extremity when moving” (4).

To perform this exercise, you will want to lie directly on your back, bending your legs up. Take one leg and stretch it over your body. Turn the ankle clockwise for 10 seconds, then counter-clockwise ten more. Change your legs and do the same for the other ankle. You can repeat this exercise twice a day for optimal results.

Resistance Group

All the smaller muscles in our legs are needed to maintain balance; This exercise is a fantastic way to ensure that these muscles are strong enough so that you do not walk without pain. For this exercise, you will need one set of exercises.

Sitting on the floor, straighten your legs in front of you. Then wrap the training tape around a sturdy chair or bed stand, and then put the other side of the tape on the top of the foot. In a sitting position on the floor, bounce back until you feel the tension in the group. Bend the leg back and hold it for 5 seconds, release and repeat this movement for 10 repetitions.


This exercise largely corresponds to what he says on the bank – you take a pencil or pen with your toes and hold for 10 seconds. It’s a great way to strengthen your fingers, and you can do it almost anywhere! Do this five times with each leg, 2-3 times a week.

Note. If you experience constant pain in the knee, back, or hip, or if you have very strong postures or problems with balance, you need to see a doctor before starting any of these exercises. If you think these exercises are too strained, try other exercises that will put pressure on different parts of your legs.

See the following video for a step-by-step guide to performing these exercises!

So, now you know how important your legs are, and that back pain or joint pain can be easily eliminated within a few seconds. Give one, two or even all the exercises and see how the balance, posture and pain will improve!

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