For our 2nd week of Foundations Month we are moving from the spine to the feet and we are going to progress our hinge.
Having a good connection of our feet with the ground is important for proper movement. If our feet our stiff, our movement above can be stiff and/or sloppy. Whether you are trying to generate force from the ground up, the pedal up, or maybe the rollerblade up, you need your feet to connect to generate power.
Also, let’s progress our foundational move, the hinge, to a squat. Same concepts as last week, but with a bit of a knee-bend.
We are closing out the month with one of my favorite stretches and one of my least favorite exercises. Try both to help improve the range of motion in your ankles, lengthen the whole back line from the calves to the glutes, and strengthen your overall ankle motion.
We are focusing on the ankles this week. In this first stretch, we are trying to gain ankle mobility in combination with hip mobility, since both are needed for proper gait. The second exercise is a little twist on a calf raise to help you integrate the calf strength with the rest of the posterior chain.
We are bringing things back to center this week. A lot of us have a tendency to roll towards our pinky toes as we walk or push off the ball of the foot. The first video shows you how to release the outside (lateral side) of the hip and shin that can get tight from the foot rolling out and the second video uses a ball to help track the foot back into a more neutral position during push off.
We all know our feet are important. They are our foundation and help keep everything above them safe. But weak feet can lead to aches, pains, and injury. So, here are 6 exercises you can do using a rolled up yoga mat (I use a 1/2 roller in the videos). That’s it! That is all you need to help strengthen your feet and simultaneously improve your balance, strengthen your hips, and take stress off your spine.