Your Feet: The Base Everything Stands On

# Your Feet: The Base Everything Stands On

_A feet session from Foundation of Health, led by Anastasia Bashkirova._

Hi everyone! First workout from "Health Foundation" It's a workout for your feet. Caring for your feet is health's foundation. on which all your body's work is built. Caring for your feet strengthens your foundation. So, it's important to do this regularly. For class, we'll ideally need a ball. You can use a tennis ball. No ball? Use a rolling pin instead. Something handy, so we can roll out the foot. We'll also need a resistance band. It can be a small stationery rubber band. We need all of this. We start from standing. First, we'll roll out our feet. Place the ball, roll your right foot. along its entire length, from the toes to the heel. Feel how pleasant this is. We linger a bit around our toes. In this position, lower your heel. Move right and left, hugging the ball with your foot. Move the ball a little lower. We continue to do the same. Then the foot's middle. Then move it to the heel. Go to the heel. Do the same backward. Again, around. Rotate it. To the middle of the foot and to the heel. Yes, as if you're on a heel. And once more, towards you. Hug the ball with your toes if possible. Rotate it right and left. And a few more times, slightly pressing into this area. To the mid-foot and heel. Perfect. Just two or three more rolls. And then we stop. Switch feet and do the same. First, just roll out the foot. And while we roll, I'll tell you what this workout is and why it's important. Our feet, as I said, are our support, our foundation, on which our body essentially rests. And our spine also amortizes due to foot work. If it doesn't function, you get a collapse inside. of the foot, bunions, heel spurs, your spine gets a lot of stress. Calves tighten, back can hurt. So, proper foot work is your whole body's health. And this is a small workout that I would like you to do regularly. At least a few exercises. Whatever you like from this workout, so you do it before any workout. Or just a morning warm-up. A few more times, hug and rotate. Press a little. Sides. To the foot's middle and heel. Roll it one or two more times. Good. And stop. Great. Now we'll do a few foot exercises. Feet hip-width apart. First, the simplest exercise. Roll your feet out, then in. Out, then in. Essentially, what we once did in school. And didn't understand why it's needed. We remember, do, and understand this, that is, our health. Inward, outward.

Let's do a few more repetitions. Good. Now, stop in the center. As wide as possible. Ideally, barefoot, no socks. Spread toes, press big toes down. lift the 4 other toes. Then the opposite. Raise your thumbs up, four others down. Do this several times. Four down, big ones up. Sometimes you can't do it the first time, and you can help yourself with your fingers. Try not to roll too much, stay on your whole foot. If needed, help gradually, doing such exercises regularly. You will succeed. Up, down. Up, down. Let's do a few more times, thumbs. Four fingers. Down, up, gradually, alternately. Well done. Let's do a few more repetitions. Try it. Up, down. Great. And three more times. Big ones up. Feel how all the small muscles engage in your legs, in your feet. Muscles might even engage your face, your jaw. Try to relax. All attention goes to your feet. Good. Shake out your legs. Then we just roll onto our toes, onto our heels. Toes, then heels. Try not to fall on your pinky toes. Spread your toes wide. Narrow your stance. Up. Onto your heels. Toes. Heels. Also, try to keep your feet straight. As if squeezing a ball between thighs. Up. On your heels. Half-toes. Two more times. Up. Back, up, back. Good. Shake it out a bit. And now we'll need a resistance band. Any band, not too tight or strong. Move the band to your big toes. Spread your toes. And our goal is to try to slightly spread your big toes outwards. And bring them back. As if stretching the band. This is a micro-movement. You might not even feel it at all. But the sensation that you're trying to stretch the elastic band. That's good. Fingers slightly towards you. Slightly to the sides. Towards you. To the sides. Feel the arch of your foot working. It's as if it's lifted. And you try, fingers slightly in, out.

Towards you. Opened. Let's do more. Try it. Like this, stretch the band. Return. Stretch it. Return. Five more. Four. Three. Two. One. Good. Keep feet hip-width apart. Now, roll them in. Feet inward. And lift the arch. Lift the inner part. Slightly relax. As if you let it fall. Lifted up. At the same time, the pad has engaged. When you lift the arch, you push it into the floor. Feel how, by lifting the inner arch of your foot, your inner muscles activate. Your whole legs are working. Your knees too. Prevents bunions, calluses, foot training, regularly, is the path to whole body health. Slightly tilt, lift up. Tilt, lift up. A few more times. Tilt. Lift up. Twice. Last time. And down. Good. Remove the band and sit down. We'll also do a beneficial foot self-massage. before doing, for example, some strength training or if you feel tired in your legs. Sit comfortably, bring left leg towards you, in figure-four. Knead your foot with your fingers. As much as comfortable, yes, just massage it, push it. This spot under the big toe is good. You can really press in, massage it. You can do this for a loved one, help strengthen their feet, just by relaxing them through self-massage. Through massage. Then, with the same hand, grab the midfoot with your hand. With the other hand, take the big toe. these circular movements. At the same time, hold with your hand so midfoot is stable. Rotate one way, then the other. Then the next toe, similarly. Each toe, move it a little, move it around. Excellent. Then we put the fingers of the opposite hand inside our toes as far as you can. For example, I can't even do it completely, but it has gotten much better. And ideally, you just grab it. Holding the foot with the other hand, we make a left-right movement like this. As if adding movement to the top of the foot. It's also injury prevention. Twist, twist, twist. Then we move from away from you, to you. Push, bend your fingers. Push, bend, uh-huh. Excellent. And around a few more times. This movement in one direction and the other way. Good. Stopped.

All perfect. Already, the foot feels much nicer. Take the other foot and start massaging. First, just knead with fingers. Knead, knead in the area under the big toe. That's it. We try to press in as much as possible. Loosen it all up. Good. Then grab mid-foot and start making circular movements with the other hand. Rotate your big toe. Create movement. Second toe. And each toe, little by little We're massaging. Good. Then, put your fingers between your toes. Opposite hand. Adjust as much as possible, try to spread your toes. They're often so cramped in our shoes, stuck together, deforming. In fact, our foot should be as strong, as mobile as our hand. Well, not completely, but this work must be done. And we start twisting right and left. We rotate. Then away from you, towards you. A few more movements like this. Pushed. Excellent. And a little in a circle. In one direction, to the other. Good, excellent. Let's stop. Again, we stand up with you. And roll over a few more times. Half-toe, heel. Alternately, try to bend your big toe as much as possible. This is very good for your foot. We stretch this entire area. Good. Now, gently move your toes and try to stretch the front of your foot again. Other leg. Stretch it. Excellent. Shake your legs. And one last exercise. We'll need a ball. We move it between our heels. Grab your heels. Bring your feet closer together. Spread your toes as wide as possible. do a few more rolls. Toes, heels. Toes. And the whole foot. Up. Try not to let the ball drop. Push off with your big toes. The ball stays in our legs. The higher, the better. We strengthen balance and equilibrium. Improving. Up. Down. Good. Last repetition. Up and down. Excellent. We stop, shake out our legs, and observe, how good and free your legs feel, in your body's sensations. Use this workout on a daily basis. Great to add before or after a strength workout. of your workday, when you feel fatigue in your legs.

Continue with next workouts. I wish you good health. You have already made a great contribution to health.