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Legs, Ankles, and Feet
STRETCH #9
Standing with your feet flat on
the floor, toes facing forward,
begin to lift and lower the heels.
Lift and lower 10 times. Point
your toes outward in a "V" with
your heels together, and begin
to lift and lower again 10 times.
Finally, point the toes inward,
heels out, and lift and lower 10
times. This will target your lower
leg muscles from multiple angles.
STRETCH #10
Lower to your hands and knees
and curl your toes under. Slowly
sit back on your heels until you
feel a stretch in your feet and toes.
If you can, sit upright on your
heels with your hands on your
thighs. Breathe and stretch for 30
seconds. Release, point your toes,
and sit back with the front of the
feet stretched on the floor. Repeat
with your toes curled under, then
with toes pointed again, until
your feet feel open and warm.
These 10 stretches will support
your whole body and help
reduce pain and tension when
done several times a week. Your
massage therapist can recommend
additional stretches and exercises
that are specific to your needs.
Talk to your massage therapist
at your next appointment about
how you can work together
to create new patterns for a
mobile, pain-free body!
B
S
Cindy Williams has served the massage
profession as a practitioner, school
administrator, instructor, curriculum
developer, and mentor since 2000. She
enjoys the challenge of blending structure
with creative flow to provide balance in her
classroom, bodywork practice, and life.
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