health of your feet, Ankles, and lower legs are obviously very important for walking, jogging, or running. So why do many people choose not to put the proper effort into stretching and strengthening their lower bodies? Some may think it takes too much effort but I want to show you some easy ways to Stretch your feet and ankles that take very little time and ones that you can do every day; whether you're at home or at the office. These stretches will work on the muscles surrounding the Foot and ankle and will ease pain while increasing flexibility.

Lying Ankle Circles Stretch

It certainly won't hurt to do ankle circle stretches in both directions a few times during your day. Whether you're on your feet all day or not, you'll see increased circulation in your ankles and feet (plus extra flexibility), especially helpful during those cold winter months. Remember, the more flexible the muscles around the ankles, the less risk you have of injuring your feet and ankles. Injuring an ankle or foot can be debilitating and could hinder your ability to walk, work, or just enjoy life in general.

This stretch is very easy to do and will increase circulation and flexibility in your lower legs, ankles, and feet. Just follow these instructions:

Lie on your back with your right leg straight out in front of your body and your left knee lifted towards your chest. Inhale, and as you exhale, circle your ankle clockwise five times. Reverse the circles counterclockwise for five more rotations.

Here are some tips for performing this stretch:

Bend your opposing knee, if keeping it flush on the floor makes it uncomfortable. Rotate your ankles very slowly and gently Keep your neck, upper back, and shoulders relaxed Do not grab your feet or scrunch your toes

You may find it more convenient to perform this stretch sitting down by crossing your leg over your knee, far enough that your ankle is just past your thigh. This is especially useful if you're sitting down at a desk all day and are unable to perform a floor stretch. The next set of stretches are designed to be done while seated and are perfect to do during your working day!

Seated Foot and Ankle Stretches

Here are some supplemental stretches for your feet and ankles. They are very simple and can also be done multiple times during your day. Follow these simple steps:

Sit up very tall in a chair; this is very important. Keep your chest lifted and don't slouch. Good posture will allow you to be at the correct angle to get the most benefit from these stretches. Cross your left leg over your right knee, with your ankle resting on your thigh.

Place your right hand on the top of your foot and your left hand on your ankle. Slowly and gently, pull your foot towards yourself in a pointed manner and hold for half a minute. You should feel the muscles stretching on the top of the foot, where the foot joins the ankle.

For the second part of this stretch, grab your toes with your left hand and place your right hand on your heel. Slowly pull your toes back towards your shin and hold for a half a minute. You should feel his stretch in the back of the foot by your Achilles tendon, as well as the arch of the foot, and in the toes.

For the third part of the stretch, grab your ankle with your left hand and with your right hand reach underneath your foot and grab the top of your foot. Slowly pull your foot toward the ceiling, all the while twisting the foot towards you (as if you were inspecting the bottom of your foot) and hold for half a minute. This is very similar to the first stretch but the added rotation should stretch the muscles on the outside of the ankle, rather than the front. Now repeat these stretches on your other foot!

Here are some things to keep in mind while you're performing this set of stretches.

Sit very tall in your chair, with your chest lifted.

Start slowly and gently and don't bounce or pulse your stretches.

Remember to stay balanced and don't favor either hip in any direction.

Stay relaxed and remember to breathe.

There you have it. By performing these very simple foot and ankle stretches daily, you should see increased flexibility and circulation in your lower extremities very quickly. Not only will you feel decreased pain in your lower legs, ankles, and feet but you will be lowering your risk of serious injury, as well. Just remember to breathe easy, relax, and take it slow and gentle!

Learn about a passive way to strengthen and stretch your feet and toes. Yoga toes are molded out of a safe plastic and gel and are designed to stretch the muscles in your feet while you relax. You can wear them while watching TV, reading a book, or any other activity you can perform while sitting down.

Read Jeniferr's article about Yoga Toes to learn more now.

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