This week we'll be focusing on the feet - I know they tend to go into hibernation over the winter!
But if you want better alignment, balance, core strength, mobility and joint health - start with the feet
First of all we're going to wake them up!
Day 8: Foot Scrubbing
Day 9: Foot Mobility
Do you wake up with stiff feet, legs, hips?
I start my day with ankle circles before I even get out of bed! This means I'm able to get down the stairs more easily
Regular foot mobility work can make a real difference all the way up to your back! And can help with bunions, plantar fasciitis, achilles tendonitis or any nerve issues
Here are some ideas that don't involve any equipment
Day 10: Balance Drills
There are four systems involved in balance - eyes, ears, joints and the skin on the bottom of your feet.
So if you can, use the foot scrubbing from day 8 to wake up your foot, practice in bare feet and ideally on a natural surface
You can use the wall or a chair for balance - but try to use fingertips only - and you can have your legs parallel, in tandem (one foot in front of the other but hip width apart) or in kickstand (heel lifted).
You can even do the eye exercises sat down and you will still improve your balance!
Day 11: Balance and Walking
When you walk, you are actually on one leg only for 40% of the time - when you run it's 100%!
So practising balance is essential to keeping your walks/runs injury free
In WalkFit, any time we add in a bit of double leg work, you're having to balance.
And adding in changes in direction will challenge you further!
Day 12: Balance and Pilates
Incorporating some mobility work and then dynamic balance exercises - finishing with the drills we did on the 10th
This means you are getting leg work, core, balance and co-ordination all in one session!
You can even try to use last weeks breathing focus at the same time!
Day 13: Bare Workout
BARE workouts start with the nervous system (the drills we did on 10th), then more dynamic balance work (the Pilates workout yesterday) and now we move into combinations!
These will work your legs, bum and core whilst still focusing on balance work
Bodyweight only - but if you wanted to add weights in you could!
Day 14: Neuro Fascia Foot Release
I'm using a long hot water bottle, but you could use a regular sized one - you may need to do one foot at a time though!
Again, make sure the bottle is only half full (or less) and that it's not too hot - we don't want the body to tighten up from too much heat, for too long. And it needs to feel fluid not solid
The standing exercises are great for the plantar fascia and achilles tendon - we then move to the floor to help with heavy legs and lymphatics.
It will also help to relax your back!
Click the link below to go to the next week in the series - all about head positioning
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