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ERASE THE AGONY OF THE FEET WITH THESE ANKLES-DOWN STRENGTHENERS Let’s consider the fact that each of your feet is made up of 33 joints, more than 100 ligaments and 26 bones, they deserve more than just a pedicure. If they’re not strong and properly aligned, the repercussions will echo through your body. Here’s a tootsie workout that you can try twice a week.  And as you learn to lift your arches, spread your toes, and center your weight over your entire foot, you’ll help all your muscles move better.  Your spine will stack as it should, your core will engage as it should and your posture will improve immediately. THE CATERPILLAR (Strengthens arches) Lie on your back with feet flat on the floor, hip distance apart and two feet from your butt.  Lift both arches and draw your toes toward your heels.  Then relax the arches and slide your heels toward your glutes and flatten your feet.  Repeat the sequence until your heels nearly reach your glutes.  Repeat in reverse: arches up, heels toward toes, toes spread forward as arches flatten.  Continue until you’re where you started.  That’s 1 set do 3. THE WINDSHIELD WIPER (Improves ankle stability, strengthens entire foot) Lie on your back with your knees bent and your feet flat on the floor, hip distance apart and two feet from your butt.  Lift your toes so only your heels are on the floor and your feet are flexed.  From heel to toe, slowly roll your feet to the ground and lift your heels until only your pointed toes are on the ground. That’s 1 rep, repeat 10 times. WING & SICKLE (Strengthens ankle, promotes correct gait) Lie on your back with your feet flat on the floor, hip distance apart and 2 feet from the butt.  Roll your feet on to their inside edges, keeping the insides of your big toes on the ground (your feet will resemble wings).  Then roll your feet to their outer edges so the outsides of your pinkies and heels are on the floor.  Repeat, slowly walking your feet away from each other until they’re 2 - 3 feet apart, then walk them back together.  That’s 1 set, do 3. THE ROUND KNOT (Stretches foot ligaments, aids alignment) Sit on floor with legs extended in front you.  Bend your left knee 90 degrees and place the outside of your left calf on top of your right thigh.  Interlace your right fingertips with your left toes.  Spreading your fingers, inch them forward until your toes are on the webbing between your fingers.  Close your hand and letting the foot totally relax, make large circles with your feet.  Do 6 in each direction, switch feet.