Notes – with all 5 exercises you should start with your feet flat on the floor. Ensure that your legs are parallel and that when you perform each action your knees don’t collapse inwards or outwards. All the movement should come only from your toes. Perform each action as strong as you can to its fullest range of motion and hold the position for 3 seconds before releasing and repeating the action. We recommend performing around 15 repetitions of each exercise before moving on to the next.
#1 - All rise! With your feet flat on the floor lift all your toes as high as possible whilst keeping the balls of your feet touching the ground.
#2 - Big toe up! With your feet flat on the floor lift your big toes as high as possible whilst keeping the balls of your feet touching the ground and the rest of your toes relaxed.
#3 - Anchored down! With your feet flat on the floor lift your 4 small toes as high as possible whilst keeping the balls of your feet touching the ground and the big relaxed.
#4 - Let’s huddle! - With your feet flat on the floor scrunch all your toes together as tight as you can as if you’re trying to grip onto a napkin.
#5 - The great peak - with the heel and ball of the foot on the floor and all toes relaxed. The action (whilst the toes remain relaxed) is to slide the big to backwards towards the heel which in effect with cause the arch of the foot to rise up and curve more strongly.
THE 5 EXERCISES YOU SHOULD BE DOING WHILST S(H)ITTING ON THE TOILET!
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The perfect way to utilise your toilet time and ensure that your feet get the love they deserve
As you may already know if you’ve encountered any of our previous blogs, we’re all about movements at Isractive | ישראקטיב, but don’t be fooled and think you’re about to read a piece about your gastro health. We’re going to assume for a second that all is well on that front, which is useful, because you’ve just allocated yourself the perfect moment to deal with another element of your human efficiency. Lets talk about your feet.
You’re thinking, ‘what could possibly link my toilet time and my feet?’ , ‘They’ve totally lost it now!’. Fear not, we’re of sound grounding. One of the most common rebuttals to any of our ‘quick fix tips’ or workouts of the day is that finding the time to look after your mobility, and then another session for some cardio health, and a gym workout to keep strong, and some peace and quiet for meditation is near on impossible with long days at the office followed by family time and all the other usual demands on our energy. So here’s our gift to you - a few minutes serenity, locked in a box, poor phone signal (and lets be honest, if you’re taking your smartphone to the toilet – eww), and only the walls to keep you entertained – and most importantly an opportunity to right the wrong of our last two centuries of isolation, compression and oppression of OUR FEET.
Whether it be through in-activity, high fashion, mis-information and marketing of sports brands or just habit of being heavily shod, its likely your ankles (and therefore calves, shins knees and hips) are paying the price. So take this 5 minutes of looking for something to play with and re-unite yourself to your little pinky. No not that one, the ones on your feet damn-it!
Prevent unstable ankles, plantar fasciitis, achilles tendinitis, shin splints, ACL stresses and a whole host of other irritations and injuries that can happen to us regardless of our level of fitness, whilst improving your control and balance by following our top 5 exercises for your feet.