Here are some other exercises MacMullan suggested. If you find it difficult or difficult to balance, place your hands on a chair or wall and consult your doctor before trying anything that might make you feel uncomfortable.
toe yoga
Start with your base, your feet. While standing, lift all 10 toes and spread them back. Lift your big toe and press down with your little finger. Then lift your little finger and press down with his first two fingers. Some toes may not cooperate. No problem, just try it.
calf raise
While standing and holding something for support, lift your toes back up. Breathe in when going up and exhale when going down. Please go slowly.
If you want, you can add arm movements to extend one or both to the side as you inhale and lift, and as you exhale lower your arms and bring your legs back up. Do 5-10 of these lifts and add more at your own pace to see how it feels.
gentle twist
While sitting in a chair, cross your right knee over your left knee. Then use your core muscles to twist to the right and lower your arms. Switch sides.
Or try it on your mat or bed. Lie on your back with your knees bent, cross your right knee over your left knee, bring your knees to your left, and spread your arms out to the left and right. Switch sides.
flamingo pose
Stand on one leg for 1 minute on each side each day, using support as needed. If you have knee or hip problems, you can shorten the time based on your physical condition. Or measure how long you can balance on one leg by the number of breaths you take while holding the pose, maybe 2 breaths, maybe 15.
Amanda Loudin is a freelance writer covering health and science. Her writings have appeared in The Washington Her Post, The Outside, and many other papers.
