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24 . June 2017 , Saturday  +++  Mitglieder der Gemeine 20.010  +++  Amazing members of the community 20.010  +++  God’s word for every day! God, but do not be silent! God, do not keep still and quiet! For behold, Your enemies rage, and those who hate You have exalted themselves. Psalm 83.2-3 +++ #Dailywatchword

 

Fuß – Fitmacher: Sieben Übungen, die müde Füße auf Trab bringen

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Die Fuß – Fitmacher: 

Sieben Übungen, die müde Füße auf Trab bringen 

und die Beweglichkeit von Zehen und Gelenken fördern.

 

Diabetikerfüße brauchen viel Pflege. Unsere Gymnastik gehört auch dazu. Sie kräftigt die Muskeln, regt die Durchblutung an und verbessert das Gefühl in den Fußsohlen. Kontrollieren Sie Ihre Füße jeden Tag sorgfältig auf Verletzungen. Bei Blasen oder kleinen Wunden sollten Sie die Gymnastik lieber sein lassen und zum Arzt gehen.

Diabetikerfüße

Diabetikerfüße brauchen viel Pflege

 

Doppelbiegung

Auf einen Stuhl setzen. Den rechten Fuß auf das linke Knie legen. Mit der rechten Hand den Fußballen, mit der linken Hand die Ferse umfassen. Ballen und Ferse kräftig auseinander ziehen, bis das Fußgewölbe gut gedehnt wird. Locker lassen und als Gegenbewegung den Fuß krümmen. Drei- bis fünfmal wiederholen.

 

Faltkunst

Ein kleines Handtuch vor dem Stuhl auf den Boden breiten. Mit den Zehen des rechten Fußes die rechte untere Ecke des Handtuchs fassen, auf die linke obere Ecke legen, dann die linke untere auf die rechte obere Ecke. Tuch mit den linken Zehen wieder entfalten. Drei- bis fünfmal wiederholen. Das Ganze noch mal mit dem linken Fuß zuerst.

Streichgefühl

Handtuch mit dem linken Fuß festhalten. Den rechten Fuß mit der Außenkante sanft über das Tuch nach rechts ziehen. Rechten Fuß absetzen. Mit der Außenkante des linken Fußes nach links streichen. 10- bis 15-mal über das Tuch streichen.

Zehengriff

Fünf Stifte vor sich auf den Boden legen, in 30 cm Abstand rechts das Handtuch. Mit den Zehen des rechten Fuße jeden Stift vom Boden aufs Handtuch transportieren. Tuch nach links ziehen. Stifte mit den linken Zehen von dort zum Ausgangsplatz zurücklegen. Füße und Zehen lockern. Mit dem linken Fuß zur linken Seite von vorn anfangen.

Kraftspender

Großes Handtuch zusammenrollen, hinter dem Stuhl auf den Boden legen. Mittig auf die Rolle stellen, Füße hüftweit. An der Stuhllehne festhalten. Bauchnabel sanft einziehen. Fersen zurückschieben, bis der halbe Fuß über dem Boden schwebt. 15-mal heben und senken. In den Ballenstand wechseln, 20 Sekunden ausbalancieren. Fersen wieder absenken, 20 Sekunden halten.

Sohlenwippe

Wieder auf die Mitte der Handtuchrolle stellen und an der Lehne festhalten. Den Bauchnabel behutsam einziehen. Das Gewicht erst auf die Fußballen verlagern, dann zur Ferse. Jeweils ausbalancieren und langsam bis 20 zählen. Vier- bis achtmal wiederholen.

Trippeldrehung

Auf eine Matte stellen. Den Bachnabel leicht einziehen. Auf die Ballen hochdrücken. Kleine Trppelschritte auf der Stelle machen und dabei langsam um die eigene Achse drehen, einmal rechtsherum, einmal linksherum. Das Ganze nach einer kleinen Pause noch einmal wiederholen.

 

2016 Foto und Bilder © Pastor Peter Stanic

Die besten Kneipp-Anwendungen und Regeln auf einen Blick

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