2024-03-21T17:52:06
Physiotherapy clinic in Tambaram Are you Looking for Physiotherapy Treatment in Tambaram, Sunshine Super Speciality Physiotherapy Clinic, We Provide Electrotherapy, Exercise and Manual Therapy, Orthopedic, Neuro, Cardio, Pediatric, Sports and Geriatric Rehabilitation, Post Operative Physiotherapy Treatment, Fracture Rehabilitation, pain free movement. Do this every day and get better foot mobility!🦶 𝗧𝗼𝗲 𝗦𝗽𝗿𝗲𝗮𝗱 | 𝟭𝟬 𝗯𝗿𝗲𝗮𝘁𝗵𝘀 𝗽𝗲𝗿 𝘀𝗶𝗱𝗲 1. Sit in a comfortable seated position on the floor or in a chair. Cross your right ankle over your leg thigh. 2. Weave the fingers of your left hand in between the toes of your right foot, reaching as far between the toes as you can. 3. Hold for 10 deep breaths, then switch sides. 𝗙𝗼𝗼𝘁 𝗖𝘂𝗿𝗹 | 𝟭𝟬 𝗿𝗲𝗽𝘀 𝗽𝗲𝗿 𝘀𝗶𝗱𝗲 1. Roll two small towels lengthwise and come to a comfortable seat on your chair. 2. Place one rolled towel under the ball of your right foot, and one under the heel. Use the towels to balance the weight evenly between the ball and the heel. 3. Lift all 10 toes upward without lifting your foot off the towel. 4. Then, draw the toes toward the heel to engage the arch of the foot. Avoid curling your toes. 5. Continue pointing and flexing your feet for 10 full reps on the right side, then repeat with the left foot. 𝐓𝐨𝐞 𝐀𝐛𝐝𝐮𝐜𝐭𝐢𝐨𝐧 | 𝟏𝟎 𝐫𝐞𝐩𝐬 1. Sit on the chair, feet on the ground. 2. Focusing on one foot at a time, spread your toes as far apart from each other as possible. 3. Press your big toe and pinky toe down on the ground keeping the middle three toes off the ground. 4. Hold the position for a few seconds, then release slowly. Repeat for 10 reps. 𝐅𝐨𝐨𝐭 𝐏𝐮𝐬𝐡𝐞𝐬 | 𝟏𝟎 𝐫𝐞𝐩𝐬 𝐩𝐞𝐫 𝐬𝐢𝐝𝐞 1. Stand with your feet together, resting your hands on the back of the chair for support. 2. Bend your right knee and lift the heel off the ground at the same time, keeping the ball of the foot and toes on the ground. 3. Put a little weight forward on the ball of the foot, then lower the heel back down, straightening the knee. 4. Repeat for 10 reps, then switch to the left side. 𝐇𝐞𝐞𝐥 𝐋𝐢𝐟𝐭𝐬 | 𝟏𝟎 𝐫𝐞𝐩𝐬 1. Start in the same position as above, hands on the back of the chair and feet together. 2. Keeping both legs straight, lift your heels off the ground, coming high up onto the balls of your feet. The ankles should touch or be as close as possible with most of the weight on your big toe and second toe. 3. Lower your heels back down and repeat for 10 reps. SUNSHINE ® SUPER SPECIALITY PHYSIOTHERAPY CLINIC - #DrParthiban #Sunshinephysioclinic.in #Physiotherapyclinicintambaram DR.M.P. PARTHIBAN.M.P.T (Ortho), Chief Orthopedic Physiotherapist, Call for Appointments: - 9345122177 East Tambaram, CHENNAI