In this episode of Skills and Wellness, Nathan will emphasize the significance of improving the strength of the weakest link for balance through stretching and strengthening exercises, particularly for individuals prone to falls. Strong feet are pivotal for maintaining balance and stability, reducing the risk of falls.

Why Foot Strengthening Matters:
- Balance and Stability: Strong feet significantly contribute to balance.
- Risk of Falls: Weak foot muscles can lead to instability, increasing the risk of falls.
- Vulnerable Populations: Falls are a major concern, especially for older adults and individuals with specific medical conditions such as stroke, Parkinson's disease, multiple sclerosis and leg injuries.

Foot Exercise Routine:

1. Toe Stretches (Flex):
• Sit in a chair with feet flat on the ground.
• Lift toes up, keeping heels down.
• Hold for a few seconds and release.
• Repeat 10-15 times.
2. Ankle Stretching in All Directions:
• Sit in a chair with feet lifted off the ground.
• Rotate ankles in all directions: flex feet up, down, left, and right.
• Repeat 10-15 times in each direction.
3. Toe Spreads:
• Sit in a chair with feet flat on the ground.
• Spread toes apart as wide as possible.
• Hold for a few seconds and release.
• Repeat 10-15 times.
4. Alternating Big Toe and Other Toes Raises:
• Stand with feet flat on the ground.
• Slowly raise big toe while keeping other toes down.
• Repeat 10-15 times for each foot.
5. Heel Raises:
• Stand with feet flat on the ground.
• Slowly raise heels as high as possible while keeping toes on the ground.
• Repeat 10-15 times.
6. Towel Grab:
• Sit in a chair with feet flat on the ground.
• Place a towel in the floor.
• Use your toes to gather the towel by curling your toes.
• Repeat with the other foot.
7. Small Object Pickup:
• Sit in a chair with feet flat on the ground.
• Place small objects (marbles, coins, paper, markers, etc.) on the floor in front of you.
• Use your toes to pick up the objects one by one and place them in a container.
• Repeat with the other foot.

Conclusion:

• Regular foot stretches and exercises enhance balance, prevent falls, and improve overall mobility.
• Consult your healthcare provider before starting any exercise program.
• Don’t underestimate the power of strong feet!

Remember to like, subscribe, and share this video with others who might benefit from these exercises. Stay safe and keep those feet strong!
#balance #fallprevention #improvewalking

Link:
Toes Separator: https://amzn.to/4a77IQn

CHAPTERS:
0:00 - INTRO
01:28- THINGS YOU NEED
01:58 - WARM UP
02:54 - TOES STRETCH
03:52 - TOES SEPARATOR
04:35 - TOES SPREAD
05:30 - HEEL UP
06:14 - ALTERNATING TOES AND BIG TOE UP
07:32 - TOWEL SCRUNCH
08:52 - PICKING UP WITH YOUR FOOT
10:01 - OUTRO
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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