Joint movements have a beneficial effect on every part of our body. Practicing these exercises generates a motivating force that helps free our body from tension and stress. Joint movements or micro exercises provide flexibility to our body and positively impact our muscles and overall health. While these exercises may appear simple, they have a subtle yet positive effect on the body. In today’s stressful life, starting the day with these practices can help reduce daily stress. The fast-paced lifestyle leads to various health issues, causing physical, mental, and financial strain, which damages both human life and the human body. If one incorporates joint movements into their daily routine, these damages can be mitigated.
Before practicing asanas, it is essential to engage in micro exercises and joint movements. Micro exercises enhance body flexibility, making it easier to perform asanas. Additionally, there is a scientific significance to micro exercises; individuals who cannot perform asanas can still benefit from these exercises.
Micro exercises are designed for different parts of the body, which can be described as follows:
1. Toe Exercises
– First Method:
a) Sit with your legs straight in front of you, aligned with your body.
b) Keep your elbows straight behind you and lean back.
c) Now, bend your toes forward with tension.
d) Next, bend your toes backward. Repeat this exercise 10 to 12 times.
– Second Method:
a) Sit with both legs in front of you.
b) Keep your elbows straight behind you and lean back.
c) Rotate your toes forward while taking a slow, deep breath, and then bend your toes backward while exhaling.
d) Continue bending your toes forward and backward while maintaining a smooth breathing pattern. Repeat this exercise 10 to 12 times.
– Third Method:
a) Sit with both legs in front of you.
b) Keep your elbows straight behind you and lean back.
c) Rotate your toes in a circular motion from right to left.
d) Then rotate them from left to right.
e) Focus on the movement of your toes during this exercise. Perform this exercise five times clockwise and five times counterclockwise.
– Fourth Method:
a) First, sit on your heels with your toes on the ground.
b) Using your toes, lift your body upward while inhaling.
c) Gradually return to the starting position while exhaling. Repeat this exercise 10 to 12 times.
2. Ankle and Heel Exercises:
– First Method:
a) Sit straight with both legs in front of you.
b) Lean back with your hands behind you, then bend your ankles forward.
c) Hold this position for a while, then bend your ankles backward. Perform this exercise back and forth 10 to 12 times.
– Second Method:
a) Sit with both legs straight in front of you and lean back with your elbows straight.
b) Bend your ankles forward while taking a slow, deep breath.
c) Then bend your ankles backward while exhaling. You can repeat this exercise 10 to 15 times, coordinating it with your breath.
Benefits of Ankle and Heel Joint Movements:
Practicing joint movements positively affects our legs, knees, and other areas, helping to alleviate conditions like arthritis and joint pain. Regular practice enhances flexibility in joints and muscles, protecting against leg-related diseases. These exercises bring flexibility to our toes, ankles, etc., reducing tension and making it easier to perform asanas.
