Johari Sonjaya

[Johari Sonjaya @deozzo]

@baharkarakrt 155

[Johari Sonjaya @deozzo]

@violettspark 10

[Johari Sonjaya @deozzo]

@birdurbeeyaa 10

[Johari Sonjaya @deozzo]

@lunadreaamy 60

[Johari Sonjaya @deozzo]

@Hulyaa90s 120

[Johari Sonjaya @deozzo]

@baharkarakrt 120

[Johari Sonjaya @deozzo]

@pln_123 untuk pengaduan kemana yah? Bisa kesini kah?

[Nature is Amazing ☘️ @AMAZlNGNATURE]

Lightning Strike Hitting the Makkah Clock Tower

[logikafilsuf @logikafilsuf]

"Hidup ini sederhana. Kalau tidak mendapat apa yang kamu cintai, cintailah apa yang kamu dapatkan."

— Gus Baha

[Tyler Van Acker @Tyler_Van_Acker]

9. SL RDL row

Sitting causes tight hip flexors and forward shoulders.

This exercise extends your hip and pulls your shoulder back.

[Tyler Van Acker @Tyler_Van_Acker]

8. Star balance

Reach the opposite foot as far as you can in each direction.

Increase the speed to increase the challenge.

Foot stability starts with better balance.

[Tyler Van Acker @Tyler_Van_Acker]

7. Dorsiflexion mobilization

Ankle range of motion reduces foot stress.

Mobilize in all planes to increase your walking efficiency.

[Tyler Van Acker @Tyler_Van_Acker]

6. Calf stretch on the wall

As a warm up, move back and forth.

This can also be done as a static stretch (hold the stretch) but shouldn't be part of your warm up.

Save your stretching for any time other than before activity.

[Tyler Van Acker @Tyler_Van_Acker]

5. Arch lifts

Tighten the muscles in your foot.

Then relax.

Most people lack foot awareness.

Arch lifts are like meditation for your feet.

[Tyler Van Acker @Tyler_Van_Acker]

4. Plantar fascia roll out

Technically not an exercise but massaging the bottom of your feet will break up any scar tissue.

Use a frozen water bottle, golf ball or lacrosse ball.

[Tyler Van Acker @Tyler_Van_Acker]

3. SL heel raise on step

Heel raises on a step creates length plus strength.

If one foot is too hard, start with two.

[Tyler Van Acker @Tyler_Van_Acker]

2. Tib raises

The muscle on the front of the shin is weak in almost everyone.

Increase the resistance by moving your feet further away from the wall.

[Tyler Van Acker @Tyler_Van_Acker]

1. Calf warm up

Sitting makes your calves tight.

If you've been off your feet for a while, don't skip the warm up.

Slowly increase the speed and stretch to get your feet ready for movement.

[Tyler Van Acker @Tyler_Van_Acker]

From 5 years as a physical therapist and 1 year treating only feet,

Here’s the best 15 exercises to avoid a lifetime of foot pain (with tips and demo).

Make sure you bookmark this!

[Tansu Yegen @TansuYegen]

🎤 Mohammed Qahtani, a Saudi engineer, delivered one of the most impactful speeches ever, winning the Toastmasters World Championship. He showcased the strength found in words...