More Tricky Toes
Toe yoga level 3 in standing - engage your big toe and pinky toe then attempt to extend (lift) your 3 middle toes forming a foot dome.
Hold for 5-10 seconds x 10 on each foot.
Good luck with this one :-) if you feel like a motor moron, don't fret, you shall not be alone, eventually the command signals WILL kick in
The next Runner's Corrective session at my studio is this Friday October 21st at 7:30am, come along!
I highly recommend the occasional private appointment for specific corrective work and address those niggly issues in your tissues.
Our next WMC corrective session is to be confirmed but a long overdue RUN FOR YOUR LIFE workshop is scheduled for November 20th from 10-12:30pm with Rupert Watson and myself.
I will inform you of the details asap.
You can contact Rupert on 027 585 3822
Time To Get Toe-y
The articulate toes of Mr Stan Wing demonstrating so beautifully how to:
1) Splay the toes and lift (extend) the big toe using the extensor hallucis longus located between your tibia & fibula
2) Splay the toes and engage the big toe muscle called the flexor hallucis longus located deeply within the sole of your foot & travels up to the fibula
Both these muscles are extremely important for functional foot work in unison with geometric lines of pull throughout the whole body for expression of movement.
Hold each position for a few seconds and alternate x 10 on each side pre-training.
Our next WMC Corrective training session is scheduled for September 11th at 10:30am - I hope to see you there :-)
Adductor Hallucis Massage
The adductor hallucis is an important toe splaying muscle and works in unison with numerous other sensory muscles within the foot and up the body kinetically.
To learn more and to participate in my training program you can join our Runners Corrective Group.
We meet every second Friday at 7:30am - our next session is August 26th.
Objectives: to restore and preserve joint health and awaken the intrinsic muscles of the foot.
Note: in cross legged sitting - opposite hand to foot lacing & mobilize for 30 seconds + each side.
Use props where required.
Stop n Drops
For the next couple of weeks we will be focusing on "stop n drops" - come along to our WMC corrective training session this Sunday June 12th to learn more and practice the variations.
The benefits are ten fold - improves functional integration, joint health, digestion, kidney function and arterial blood pressure to name just a few.
1) Cross legged sitting to standing (a dynamic helical pattern)
2) The Stand-By posture to stand - walk - run..
See you soon!
This posture places emphasis on knees and ankle plantar flexion
Note: modifications and adhere to the 70% rule in terms of tissue tolerance
Use props and aim to lengthen your spine prior to adding forward flexion.
Care: neural tension.
Cycle through the previous postures as needed.
Remember the 70% rule.
Semi Long Sitting
This time I'm incorporating the use of props.
Lengthen and strengthen your spine.
Emphasis is on restoring optimal length tension of your hamstring & adductor complex.
Over time this posture will help to reduce low back compression.
Alternate sides as needed.
The Cossack Position
Care - one hip is externally rotated, the other is internally rotated.
Note the position of my right foot & focus on lengthening your spine.
I recommend the use of props.
Rock gently using pelvic clocks.
For guidance and insight be sure to attend our next WMC corrective session May 15th at 10:30am.
The 3rd Hand Posture
Archetypal Resting Posture number 2
- emphasis is on opening your hips, lengthening your spine & expanding your ribs.
Note the use of props where required to allow for comfort and slow tissue adaptation.
Multi-directional rocking will promote fluid dynamics and muscle relaxation.
Cross Legged Sitting
The objective: to restore and tune your body from the ground up (literally) by means of archetypal postures (archetypal meaning original form or shape).
The Cross Legged Sitting Posture is one of a series of archetypal postures that is deeply embedded in your physique.
Practice immediately after running or walking whilst your vascular system is still hot.
- this is your 10 minute window of opportunity to shape, lengthen and mold muscles and connective tissues.
The maximum time required for this posture is 4minutes (allow for slow adaptation by using props) and incorporate gentle rocking (side to side, forward & back, round and round).
Remember to cross both ways!
"Tuning": to bring into harmony, to regulate and integrate your systems of systems, from the inside-out.
Happy floor sitting.