Each exercise should be repeated 3 times, before you move on to the next.
Each body part has 7 core exercises, some with variations.
We recommend that you do all exercises daily. If you feel improvement you may increase the frequency to two times per day. If you feel pain, consider doing the exercises every other day.
The exercises should be performed in the following sequence: Warm-up » Coordination » Mobility » Stretching » Stability » Strength » Balance
Exercises
Warm-up
Stand up straight with parallel feet
Lift the inner part of your feet and stand up on the outer part of your feet
Return to the start position
Lift the outer part of your feet
Return to the start position
Lift your heels and stand up on your toes
Return to the start position
Lift the front part of your feet and stand up on your heels
Return to the start position
Repeat 7 times
Coordination
Stand up straight with parallel feet and focus your eyes in front of you
Inhale and twist both your feet on your toes, so both your heels are pushed to the left
Exhale and twist both your feet on your toes so both your heels are pushed to the right
Keep your eyes focused in front of you during the whole movement
Repeat 7 times
Mobility
Stand up in a walking position with your left foot in front
Place your right foot on its toes
Rotate your ankle, knee and hip in circular patterns in both directions 3 times each
Repeat 7 times for each foot
Stretching
Stand in front of a wall, a tree, a staircase, or a chair
Place the front part of your left foot on the wall, push the left side of your hip toward the wall.
Maintain this position for 10 seconds
Move your left leg backward and place your toes on the ground
Now bend your ankle to the side and push toward the ground
Note: Be careful not to push excessively
Stability A
Sit or lie down with your legs straight
Place your right foot on your left foot and push firmly against your left foot
Now move your right foot against the inner side of your left foot and apply a firm push
Move your right foot against the outer side of your left foot and apply a firm and constant push
Maintain the push for 7 seconds in each direction
Note: Do not allow your left foot to move while pushing on each direction.
Repeat 3 times for each foot
Stability B
Stand up in a walking position with your left foot in front of you
Take a lunge forward and land on your right foot while lifting your left foot
Maintain your balance in this position for 2 seconds
Return to the start position
Note: Make sure that your knee is aligned properly with your foot
Repeat 7 times for each leg
Stability C
Stand up on your right foot and pull your left leg up in front of you
Turn your head to the right, maintain this position for 2 seconds, then turn your head back to the front
Note: Do not touch your left leg with your right foot. Lift your knee as high as possible without falling
Repeat 7 times for each leg
Strength A
Stand up against a wall or a chair
Lift your right foot and place it behind your left foot
Inhale and stand up on your toes
Maintain this position for 3 seconds and return to the start position
Note: Lift slowly and inhale when you extend to your toes. Exhale when you return to the start position
Repeat 7 times for each leg
Strength B
Stand up with double hip width and your feet parallel to each other
Squat down sligtly
Right foot: Lift your heel and stand on your toes for 2 seconds
Return to the start position
Left foot: Lift your heel and stand on your toes for 2 seconds
Return to the start position
Both feet: Lift your heels and stand on your toes for 2 seconds
Note: Focus your eyes in front of you and fold your arms for a better balance
Repeat 7 times
Strength C
Stand up in normal hip-width position and focus your eyes on a fixed spot in front of you
Lift both arms above your head while simultaneously standing up on your toes
Return to the start position
Repeat 7 times
Balance
Stand up in a walking position (one foot in front of the other) with your head facing forward
Stand up on your toes and maintain that position for 3 seconds
Note: To make the exercise more advanced, turn your head to one side while on your toes. Look straight ahead when returning to the start position. Turn your head to the opposite side on the next repetition
Repeat 7 times for both sides
Additional Exercises
While you're here, why not take a look at some of our other exercise sections?