hello feel better Fitness YouTube fans Welcome to our class today today we have
Cheryl and Pam here today we miss Denise she's having some house issues as we always
do right guys we got those yeah so we missed Denise today today we're bringing you a great
foot plantar fasciitis ankle stability Mobility workout today Isn't that cool
yeah [Applause] yeah so let's let's let's work on that because this is very important
your feet are the foundation to your whole body if your feet aren't working well and your ankle
complex then you're going to have balance issues that causes Falls so you can do this five minute
little routine if you have foot and ankle and who doesn't have Foot and Ankle problems so Mobility
it causes a lot of fall so we want to prevent that because we want you guys to feel better right so
and we want you safe so we're gonna just keep our hands nice and on our lap you always want
your ankles underneath your knees nice and Tall tummy and shoulders back down and together head
detracted don't forget about the rest of your body when you're working out your feet now um Pam you
can do the modification version just with your foot on the you know some people have a hard time
holding their leg up yeah so so Pam's gonna do just the version where it's so don't follow me Pam
good but but the modifications now okay so the first one we're going to do we're going to work
on our last side first and then we'll switch to the right so that first we're going to do
our extended foot so just a little bit not like we do in class so just keep it nice and
low and you're going to flex the foot make sure it's in line with your hips and you're going to
point and you're going to flex and you're going to point three inhale exhale four we're gonna do ten
five six push on that heel seven squeeze eight nine ten good now rest it down
back on those sit bones now we're gonna do a rounded Circle so we're gonna go circle around one
two three four five switch one two three four five rest it down now I'm gonna do windshield wipers
windshield wipers one two three we got ten four five six how's that feel guys seven good eight
nine I know it feels good to me ten now we're gonna flex and hold two three four five six
seven eight nine ten and that also lengthens out your calves which are also tight so we're working
on the whole Foot and Ankle complex today so now let's do the right side so now we're gonna Flex it
don't go too high with the leg nice and straight we're going Point Flex one two smile guys three
four five six seven eight nine ten hold it I forgot to say I'm coach Melissa by the way
and we got around in circles one don't forget to subscribe to the feel better Fitness steps
Channel on YouTube and now opposite directions one so we're trying to build our Channel
four and five so thank you to all who subscribe now we're going windshield
wipers for ten one but which side we're going let's go that way first one
two I want to be in sync with the ladies three and four five six seven eight nine ten flex and
hold for ten nine eight seven six five four three two one so if you have like plants are
and stretch forward for a second we'll rest and then we're gonna go into our other exercises if
you have plantar fasciitis these are going to be really good for you um we're gonna do actually so
I think we're gonna have to take our shoes off guys okay let's take them off I forgot about
this one this is a surprise for the ladies because I forgot so now these are called
um toe curls all right you can't do them with your sneakers so if you have a towel you can
always put them down so you want your feet flat on the floor and then you're gonna curl
you could you want to take them off Pam you don't have to oh Pam's like I don't
want to take my shoes off so curl your toe under
hold it there scrunch it you feel that the the arch of your foot activate so so if you have
flat feet does anybody have fun no I have an RPG a lot of people a lot of my clients have fluffy and
I give them this exercise so the arch you have to strengthen that Arch right so you just curl your
toes under and then release curl under and release let's do 10 of those two three four five good six
seven eight nine ten now hold it two three four five six seven eight nine ten release
now we're gonna do big toe raises so our big toe is responsible for power and balance guys did you
know that yes yeah thank you Cheryl you're very much you don't want to lose your big toe no and
so you gotta stretch it and exercise it so you want it so it's very it's actually hard to do
this so raise up your big toe only and keep your other toes down feel that stretch and then release
so let's do five of this hold it five four three two one and down and squeeze it up one two three
four five this is called a big toe stretch one two three four five and one two three four five
that actually feels really good doesn't it one two three four five very good now this next one
you can keep your shoes off because now you can actually see your toes so when you know when
you're at the gym and you have that calf raise machine you ever see it with a plate and you go
up and then it resists from here well I figured out a way guys to do it without that machine
all right so so we want to keep our heels underneath our knees and we're going to
hinge forward so we're going to get nice and Tall shoulders down so you're resisting and
we're gonna go up on our big toe and then slowly lower and You're Gonna Keep resisting on your
on your thigh so you're going to come up hold squeeze and then release slow so up hold get up
on that big toe and down that's pretty hard right do you how do you guys feel with that
good yeah right so working those calves in the right spot that's five inhale exhale down six
and seven Tummy in eight we're gonna hold the last one up nine
and ten let's hold one up two three four little press on those thighs five six seven eight
nine ten good job guys now heel tap one two just stretching that out now
six seven toes up eight nine ten two one eleven and twelve now we're gonna reach for it grab your
big toe and hold it up for ten nine eight seven you can grab your other toes if you want seven
six five four three two one switch Flex toes up grab for your big toe two three one five
six seven eight nine and ten good job guys roll it up so that's a big like what it's like a footwork
right yeah thank you Cheryl so it's like a great little routine you could do all the time to get
those ankles and Toes going right even if you're sitting in her desk or something yeah oh that's
a great Point Pam let's do it just do it just do it Dan Pam says Ready reach up inhale I hope you
like that and please hit that like And subscribe button if you like this workout and a one two
three big hug from coach Melissa and the ladies I hope your feet feel great see you next week
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