N
ow that you have been doing your “barefoot ritual” for a while, you are ready to upgrade and elevate yourself and your feet to the next level of well-being. Your feet are feeling better and are slowly getting stronger just by walking barefoot in the apartment. It’s now time to take advantage of another rare moment of downtime in your day, to give them something more. I’m talking about TV or screen time: when you watch your favorite TV show or videos on your computer.

When you are watching TV, there are a few simple exercises you can do to take care of your feet. Sit on the tip of the couch feet on the floor, knees at 90 degrees and let’s get started.

  1. The foot-roller: Place one foot on the roller. Without bearing too much weight on it, quickly move your feet forward and backward so that the roller massages the foot from the ball of the foot to the heel. Roll it for a couple of commercials, then switch feet.
  2. Self Massage: Pick up one foot and rest the outside of the ankle on the opposite knee. Basically you form a 4 shape with your leg. Hold the foot with both of your hands and twist it so that the sole is almost facing you. As the fingers are wrapping the top of the foot, the thumbs are massaging the bottom, digging into the sole both medially and laterally from the ball of the foot to the heel and vice-versa.
  3. You can repeat here your favorite Shake-Foot exercise that we already learned in the Barefoot Ritual. Slide your fingers in between your toes and hold them there for few seconds. Your fingers are now acting like one of those sponge separators that you use for your pedicure (but a little more intense :-). Holding strong with your hands, circle the foot around, then gently force the toes in flexion and extension. This stretches not only the toes, but also radiates to the plantar fascia. If your toes are very stiff and don’t allow the fingers to slide in between them, use a massage cream in the beginning. That will help to set up the lacing and the toes will have the opportunity to loosen up.
  4. Towel Exercise 1 foot at a time:
  • Place the towel neatly and place 1 foot on top of it.
  • Keep your heel down, lift your toes and flex your foot back.
  • Keep your heel in place as your toes spread, grab the towel and pull it towards the heel doming the arch up. Every time you repeat the action and lift the toes, try to spread them out as much as possible. It sounds easy, but it’s actually pretty difficult to do it at first. Keep practicing—your foot will get stronger and you’ll be a pro at it.
  • Evenly use both sides of your foot and try to shape a deep dome under the arch area.
  • Please note: You will only get a little bit of the towel to move each time you extend and pull back.

Execute all these exercises for about 1 minute (30 seconds for foot) and in 5 minutes max, including set-up time, your feet will get a little maintenance workout. With a little more practice your feet and toes will be so dexterous that you’ll be able to turn on and off the TV with a touch of your toes on the remote!

Coming up, in a couple of weeks, there will be a VLOG on the Towel Exercise. You will be able to find the same video on HHR YouTube Channel. You don’t want to miss it!