New Year – New You
Human movement is a complex and intricate system. But movement patterns are not set in stone and with the right approach and mindset we can change the way we move to improve our health and wellbeing
Human movement is a complex and intricate system. But movement patterns are not set in stone and with the right approach and mindset we can change the way we move to improve our health and wellbeing
Summer is upon us (some of the time anyway!) Now is the time to pamper those feet a little.
So get your feet out, paint your toenails or try out some of these exercises to keep your feet in good shape.
Suggested equipment:
Thick heavy book or yoga block
Chair with straight back or level seat
Tennis ball or spiky ball
Full length mirror
Mat
Start standing and find your centre of gravity with feet pelvis apart and equal weight on each foot. All exercises to be carried out on both feet.
Look down at your feet and spread your toes (you can also do this passively by pushing your fingers between the toes and holding the stretch for up to a minute.
Lift your big toes individually keeping the other toes on the ground.
Bottom of the foot stretch – Use the spiky ball or tennis ball and work the entire sole of the foot applying pressure as needed. Use caution if the sole of the foot is tender or inflamed.
Top of the foot stretch:
Standing: Place your right foot behind you, tucking the toes under. Bring your chest and hips back so they stack over your non-stretching foot. To make the foot stretch less, shorten the distance you’ve reached the leg back. Repeat with the left foot.
Seated: Sit near the edge of the chair. Place your right foot back to tuck under the toes. Keep your heel centred, don’t let your ankles flop to the side. Don’t force the top of your foot to the floor, allow your foot to lower as your muscles lengthen. Repeat with the left foot
Sitting:
Grab your foot and twist and wiggle the forefoot, Then, hold the forefoot and try to move, twist, and wiggle your heel.
Standing: Roll onto the outsides of your foot, then onto the insides. Try to dome the foot by suctioning your arch – don’t scrunch up your toes!
The saying is that March comes in like a lion and out like a lamb. We’ve had a lot of both this year already. As Winter morphs into Spring and light and colour return to us, we begin to think about renewing and revising. We feel the urge to spring clean or revisit those resolutions we had at the beginning of the year but have since put off. Joseph Pilates, in his book “Return to Life through Contrology’, wrote that his work was ‘a balance of body, mind and spirit”. Joseph Pilates was an advocate of mental and physical fitness way ahead of his time.
So Spring is coming, the sun will shine warmly again, and life begins to renew. I invite you to make this Spring your opportunity to return to life.
CONTACT
Summerhouse Pilates Studio
Oxhey Village
Hertfordshire
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