All of the following exercises can be done to music. So crank up your iPod or pop in a lively CD and do this exercise series twice a day, morning and evening—the entire workout only takes 5 minutes! You can perform the moves seated or standing.
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Heel tap
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Place your right foot on the floor. Lift your heel off the floor. Tap your heel up and down 20 times. Switch to your left foot. |
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Toe tap
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Place your right heel on the floor. Lift your toes and tap them onto the floor 20 times. Repeat with the left foot. |
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Hanky lifts
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Place a cloth handkerchief—or any small, lightweight piece of fabric—on the floor. Put your right foot on top of the hanky and squeeze your toes together to grab the fabric and lift it off the floor. Drop the hanky. Repeat 5 times. Switch to the left foot. |
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Be sure to check with your healthcare provider before starting any new exercise regimen, and only do the exercises to tolerance—do not do too much at once.
These exercises were designed by Marnie-Laatz-Dominy, MS, an exercise physiologist, author, weight loss coach and fitness instructor in Seattle, Washington. The exercises have been reviewed by Sherry Backus, PT, DPT, MA, clinical supervisor in the Department of Rehabilitation at the Hospital for Special Surgery in New York City.
