Prevent Bunions With These Moves by Nisha 🌞 Sebastian - Musely
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Prevent Bunions With These Moves

posted in Health & Fitness
10/25/2015
  • Heel Raises :Start in a seated position with your feet shoulder-width apart.
Keeping the balls of your feet on the ground, slowly lift your heels.
Hold for five to 10 seconds then drop your heels.
Do this 10 times.
    Heel Raises :Start in a seated position with your feet shoulder-width apart.
    Keeping the balls of your feet on the ground, slowly lift your heels.
    Hold for five to 10 seconds then drop your heels.
    Do this 10 times.
  • Toe Raises: 1. Start in a seated position with your feet shoulder-width apart.
Keeping your heels on the ground, slowly lift the balls of your feet.
Hold for five to 10 seconds then drop the ball of your foot.
Do this 10 times.
    Toe Raises: 1. Start in a seated position with your feet shoulder-width apart.
    Keeping your heels on the ground, slowly lift the balls of your feet.
    Hold for five to 10 seconds then drop the ball of your foot.
    Do this 10 times.
  • Toe Curls: 1. Place a toe separator between the toes of your right foot.
Slowly flex and bring your toes together.
Hold for three to five seconds.
Relax and repeat.
Do this 10 times on your right foot.
Repeat these steps on your left foot.
    Toe Curls: 1. Place a toe separator between the toes of your right foot.
    Slowly flex and bring your toes together.
    Hold for three to five seconds.
    Relax and repeat.
    Do this 10 times on your right foot.
    Repeat these steps on your left foot.
  • Toe Extensions: 1. Place a toe separator between the toes of your right foot.
Spread your toes.
With the toes separated, lift the ball of your foot, keeping the heel on the floor. Hold for three to five seconds.
Drop your foot so it is flat on the floor.
Relax your toes.
    Toe Extensions: 1. Place a toe separator between the toes of your right foot.
    Spread your toes.
    With the toes separated, lift the ball of your foot, keeping the heel on the floor. Hold for three to five seconds.
    Drop your foot so it is flat on the floor.
    Relax your toes.
  • Repeat this on your right foot 10 times.
    Do the same on your left foot.

  • Arch Tilts: 1. Sit down & place both feet flat on the ground.
Tilt ur right foot to the left, lifting ur arch & shifting the weight evenly too the outside of the foot.
Drop the arch so the right foot is completely flat on the floor again.
Do this 15-20 times on the right foot.
    Arch Tilts: 1. Sit down & place both feet flat on the ground.
    Tilt ur right foot to the left, lifting ur arch & shifting the weight evenly too the outside of the foot.
    Drop the arch so the right foot is completely flat on the floor again.
    Do this 15-20 times on the right foot.
  • Ankle Eversions: While seated, place a therapy band around the outsides of your feet.
Keep your heel on the floor, lift the ball of your right foot, and pull to the left so the sole of your foot faces out.
Hold for a beat and then bring your foot back.
Only move your ankle and avoid pushing and pull
    Ankle Eversions: While seated, place a therapy band around the outsides of your feet.
    Keep your heel on the floor, lift the ball of your right foot, and pull to the left so the sole of your foot faces out.
    Hold for a beat and then bring your foot back.
    Only move your ankle and avoid pushing and pull
  • pulling with your knee.
    Do this 15 to 30 times on your right foot.
    Repeat these steps on your left foot.

  • Ankle Inversions:
    Ankle Inversions:
  • While seated, place one end of a therapy band around something stable, like a bed or chair leg.
    Place the other end of the band around the inside of your right foot.
    Slowly pull the therapy band towards your left foot.
    Hold for a beat and then bring your foot back.
    Do this 10 to 15 times on your right foot.
    Repeat these steps on your left foot.

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