Exercises
The Foot ScrewThis exercise is intended to correct malpositions of the foot. Sit on the floor or on a chair and then embrace your foot at the heel and at the middle just below the foot. The hand on the heel is used for stabilization so that the foot remains at a 90° angle to the lower leg during the exercise.
Now move the forefoot with your hand in a spiral movement forwards-inwards and forwards-outwards towards the floor. The foot caterpillarThe caterpillar exercise strengthens the arch muscles of the foot. Sit barefoot on a chair.
Place a sock under the heel of one foot. Now gently press (do not claw!) the individual toes of the foot into the ground and pull the heel, which looks a bit like the movement of a caterpillar.
One Leg StandThis exercise is to prevent the knee from buckling inwards and to improve the posture. To do this, stand on one leg on a straight surface. Now make sure that your knee is below the hip and not inclined inwards.
Also take care not to overstretch your knee. It forms a straight line with the ankle and hip. Hold this position for 20 seconds.
Arch of the handLay your left hand flat on a table. From there, press it up into an arch so that the back of the hand is arched. The fingers remain bent during the exercise.
In the next step, press the back of the left hand down with the right hand so that it is in a straight line with the lowest finger joints. The fingers are bent 90° after the first joint. 10 repetitions.
Sky screwThis exercise serves to stabilize the hip joint. To do this, stand with one foot on a chair. The supporting leg remains on the floor.
Now stretch your head towards the ceiling and the heel of the supporting leg will automatically be pressed into the floor, as if you wanted to take two steps at a time. Try to keep the movement as small as possible by imagining you have to push yourself up through a narrow tube. The weight remains on the leg.
Hold for 20 seconds. Swivel seatSit on a chair for this exercise and support your elbow on the knee on the same side of your body. The other arm hangs down loosely on the inside of the other knee.Now stretch the loosely hanging arm in stretched position as far as possible towards the ground.
Then pull it upwards as far as possible, also in stretched position. Do 10 repetitions. This exercise serves to strengthen the straightening muscles of the thoracic spine.
Sit down on a chair and do the exercise loosely. Now consciously sit upright. The shoulders form a straight line with the pelvis.
The head is upright and forms an extension of the spinal column. Make yourself as long as possible. Hold this position for 20 seconds.
Head EightFor this exercise, sit straight and upright on a chair. Now move your head slowly from left to right and imagine that you are drawing a straight line in the air with your nose. In the next step, draw a lying eight with your nose on this imaginary line.
Execute the movement slowly and in a controlled manner. This loosens the tense neck muscles and mobilizes the upper cervicals. For this exercise, lie backwards on a straight surface.
Stretch your arms straight up and place your palms together. Now try to push your fingertips towards the ceiling while simultaneously trying to push your shoulders into the floor. Hold the tension for 20 seconds. 5 repetitions.
