New Delhi, January 15 (IANS). Stiffness and pain in the back, waist, shoulders and ankles have become a common problem due to sitting in the same posture for hours at home or office or due to irregular daily routine. Small exercises can improve body flexibility and blood circulation. Simple ankle movement is one such easy and effective exercise.
This exercise, recommended by the Ministry of AYUSH, Government of India, can be done in just 3-5 minutes. It increases blood flow in the ankles and feet, removes stiffness and improves the balance of the entire body. This can be easily done even while sitting on a chair at home or office.
According to the Ministry of AYUSH, Government of India, simple ankle movements in just a few minutes increase flexibility, improve blood circulation and help keep joints healthy. This easy technique is especially beneficial for those people who sit or stand for long periods of time.
These ankle movements reduce stiffness, straighten the joints of the feet and improve the balance of the entire body. Regular exercise increases the range of motion of the ankles, making it easier to walk, reducing the risk of falls and making daily activities easier.
The technique of ankle movement is also easy. This exercise can be easily done while standing. For this, join both the legs together and stand straight. Keep the body balanced and keep the hands on the waist or on the sides. Pull the right foot slightly forward and lift it about 9 inches (about 22-25 cm) off the ground. Lightly move the foot up and down (point and flex), then rotate left and right. After this, rotate the feet in circles. Do this first clockwise and then anti-clockwise 5-10 times. During this time keep the speed slow and controlled.
This exercise can be completed in just 3-5 minutes. You can do this as soon as you wake up in the morning or any time during the day. If you have difficulty in balancing in the beginning, take support of a wall or a chair. This strengthens the muscles of the ankles and legs. Increasing blood circulation reduces fatigue and swelling in the legs. Flexibility of joints increases, which also puts less pressure on knees and hips. Improved balance reduces the risk of falling in the elderly.
–IANS
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