To do this, remove a page from a dancer play book: Kelby Brown, a dance and fitness coach in New York, suggested occasional and flexible progressions to strengthen and create flexibility in your toes and ankles. Start by sitting with your back against a wall and extending your arms by your side, “with the end of the majorly in a hurry in the ground,” he said.
Then prepare your nucleus and keep your legs closely together. Point your toes from this point and count four. Then bend your feet and count four. Do it several times. While in the stretched position, your feet should “look like a cashew or a banana,” said Brown.
According to Melissa Wood-Tepperberg, a certified yoga and pilates instructor, you can also perform several tasks and maximize the flexibility of the feet with a quadruple stretch. Although this movement is mainly designed to stretch the front of the legs, “you can draw attention to your foot using your palm to pull the toes to stretch your foot,” she said.
“Move your weight on your standing foot and take the opposite foot with the coin hand,” she said. Holding a stable table or surface can help you with your balance. Then put your palm on your ankle. Flex your foot, then point your toes. After pointing and released the toes for about 10 to 20 times, repeat on the other side.
This article originally appeared on HuffPost.
