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  • Diane
    • Apr 10
    • 1 min read

Wake up your Spine


This exercise that will improve your spinal mobility and coordination. The focus of this exercise is not to twist your spine as much as you can, instead to move slowly and pay attention to your pelvis, spine, and ribcage so you can let go of any unnecessary muscular holding that prevents the spine from twisting. Improvement comes from removing unnecessary muscular contractions rather than forcefully stretching your spine. So, please move very slowly, pay attention to quality of movement, not quantity.

Taro Iwamoto. Feldenkrais practitioner and movement expert.

  • Diane
    • Apr 8
    • 2 min read

Is Your Foot Locked? A screening test to get started on the right foot.

Most of us tend to balance on the outside of our foot.

The problem is this leads to a REactive  - not PROactive strategy to control your foot.

Find out if your foot tends to follow this pattern,


Stand on one leg, and ask your self if your balance point is on the outside of the foot, evenly through the foot, or if you tend to fall to the inside of the foot.

If you fall to the inside of the foot, take some time to work on the Toe Yoga exercise first.

If you wobble to the outside of your foot, let’s open up the tightness in your foot with the Lax Ball Release


If you stay centred within your foot, go straight to the 5 for Feet exercises.,

(https://www.moboboard.com/exercises_2)

For all the information on MOBO training check this link (https://www.moboboard.com/about)


FOREFOOT BALL RELEASE:

Place a ball under your 4th + 5th metatarsals (just behind the ball of the foot) with your heel on the ground.

Turn both feet into a slight pigeon toe position, and softly bend the knees. Then rotate the pelvis and trunk right and left for about 90 seconds. Now see how you feel when stand on one foot again.

You should notice a more even contact from your inner to outer foot.


TOE YOGA:

Improve your foot coordination by learning to separate your big toe and little toes. Actively raise the big toe while leaving the little toes down on the ground, Then drive the big toe straight down (without curling it) and elevate your little toes. As you drive down through the big toe your arch should slightly raise, not collapse. You can put a ball or your shoe inside your foot as a visual to ensure your arch is not collapsing as your toes do all the movement. Do often throughout the day until you learn this pattern.


© 2019 Diane Barker.