TOP SERGEON WARNS! Why Your Toes Matter More Than You Think?(After 60) скачать в хорошем качестве

TOP SERGEON WARNS! Why Your Toes Matter More Than You Think?(After 60)

The towel lift and toe presses exercise is a simple but highly effective movement that targets the small intrinsic muscles of the feet that are responsible for stability balance and push off during walking When you place a towel on the floor and use your toes to lift or press it you are activating the toe flexor muscles lumbricals interossei and the plantar fascia These muscles often weaken with age reduced activity and prolonged shoe use which limits natural toe movement Scientific studies in foot biomechanics and geriatric rehabilitation show that weakened toe flexors are strongly associated with poor balance slower walking speed and higher fall risk especially in adults over sixty During the towel lift exercise the toes must curl and grip against resistance This creates low load neuromuscular training which improves communication between the brain and foot muscles Research in neuromotor control demonstrates that repeated toe gripping enhances motor unit recruitment and improves proprioception the body’s ability to sense position and movement Better proprioception in the feet leads to quicker balance corrections when standing or walking on uneven surfaces Toe presses performed by pressing the toes downward into the floor or towel without curling strengthen the long toe flexors such as flexor hallucis longus and flexor digitorum longus which play a key role in stabilizing the ankle and arch during the push off phase of gait From a circulation point of view these exercises act as a natural pump for blood flow in the lower limbs The rhythmic contraction and relaxation of foot muscles helps push venous blood back toward the heart supporting venous return This mechanism is especially important for older adults who experience slower circulation swelling in the feet or cold sensations in the toes Clinical research in vascular and rehabilitation medicine shows that even small muscle contractions in the feet can significantly improve local blood flow and oxygen delivery when practiced daily The plantar fascia also benefits from towel lifts and toe presses Controlled loading of this tissue improves its elasticity and shock absorption capacity reducing strain on the heels ankles knees and lower back Over time stronger toes help maintain the natural arch of the foot which improves overall posture and reduces joint stress up the kinetic chain Including these exercises in a daily routine requires no equipment minimal time and can be performed seated making them safe and accessible for seniors Consistent practice supports balance walking confidence and independence by rebuilding strength where movement truly begins at the feet #senior #agilitytraining #home exercises for feet #senior balance training #seniorhealth #healthandwellnessforsenPMs “Scientific studies show that strengthening the intrinsic foot muscles — especially toe flexors — improves postural balance in older adults and may help reduce fall risk and improve mobility.” (Quinlan et al., 2020) PubMed 📌 “Exercises that activate toe flexor muscles, like towel lifts and toe presses, are supported by research on intrinsic foot muscle training and balance improvement.” PMC 📌 “Intrinsic foot muscle strengthening programs may enhance functional mobility and decrease fall risk among seniors.” Default