LIFE+ Blog

1. Holding onto the wall or a sturdy surface for support
2. Stagger your feet with toes facing forward with the front leg bent and the back leg straight
3. Slightly leaning forward until you feel the stretch in the back of the calf
4. Perform 2 sets holding for 30 seconds

1. Can be performed in a seated or standing position with your feet flat on the floor
2. Keep your toes relaxed and slowly lift your arch off the floor creating space between the ground and your foot without lifting your toes
3. Hold for 5-10 seconds, repeat 2 sets 10 times

This exercise again focuses on spinal mobility but in a different plane. Our spine moves in multiple directions so it is important to try and stretch into all of them.

1. Place your feet flat onto a towel
2. You are able to wear socks or be bare foot
3. While keeping your heel stationary scrunch the towel with your toes
4. Repeat 2 sets 10 times

This exercise is a challenging core activity, but what I like (especially with kids) is you can turn it into a game/friendly competition among siblings or friends!

1. Hold onto a counter top or something sturdy
2. Place a ball between ankles as you rise up onto your toes and slowly place your heels back down
3. Make sure to distribute the weight on toes evenly
4. Repeat 2 sets 10 times

1. In a seated position with your feet flat, knees over ankles
2. Begin to lift your big toe off the floor while keeping your other toes on the floor
3. Now switch, keep your big toe on the floor and lift your other toes off the floor
4. Repeat 2 sets 10 times

1. Can be performed in a seated or standing position
2. Place the ball under your heel or arch of your foot
3. Slowly move foot back and forth or with circular motions while applying pressure into the ball as tolerated
4. Perform 2 sets holding for 30 seconds