New Delhi, April 21 (IANS). Due to today’s irregular stressful lifestyle and the habit of working sitting in one position for a long time, the problem of stiffness and pain in the body is increasing rapidly. Stiffness has become common especially in the ankles, waist, shoulders and back. In such a situation, experts recommend including small and easy exercises in the daily routine. Ankle movement is one such easy and effective exercise, which can provide relief in just a few minutes.
The Ministry of AYUSH of the Government of India describes trunk movement as very effective. This exercise can be easily done daily in 3 to 5 minutes. This improves blood circulation in the ankles and legs, reduces stiffness and also strengthens the balance of the body. It can be done sitting or standing at home or office, making it convenient for people of all ages.
Experts say that this exercise is especially beneficial for people who sit or stand for long periods of time. Doing ankle movements regularly increases the flexibility of the ankles and also improves the functionality of the joints. This makes it easier to walk and also reduces the risk of falling, especially for the elderly.
The method of this exercise is very easy. First of all, stand straight and keep both the legs close. Keeping the body balanced, place the hands on the waist or at the sides. Now lift one leg slightly forward, about 9 inches. After this, slowly move the leg up and down, then rotate it left and right. After this, rotate the leg in a circular manner – first in a clockwise direction and then in an anti-clockwise direction. Repeat this process 5 to 10 times in each direction and then do the same with the other leg.
While exercising, keep in mind that every movement should be done slowly and in a controlled manner. If there is difficulty in maintaining balance, support can be taken from a wall or a chair. The entire exercise takes just a few minutes and can be done at any time of the day, such as after waking up in the morning or during a break from work.
Regular exercise strengthens the muscles of the ankles and legs. This reduces swelling and fatigue in the legs and increases the flexibility of the joints. Also, there is less pressure on the knees and hips. Health experts believe that by doing such small exercises daily, the body can be kept active and balanced.
–IANS
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