Training tips  Part 1. Feet

 

This set of exercises was made thanks to my mentor, Lolita San Miguel.

These few movements do not take much time, but they are very effective!

Do them regularly and your feet will be in excellent shape, which in turn will improve posture and well-being!

Pilates-for-feet exercises by Kateryna Smirnova can be done any time and anywhere!

Regular exercises will allow you to always keep your feet in good shape, improve posture and well-being!

Exercise 1. Feet circles

Circle your feet 10 times, then change direction. Try to reach maximum range of movement; use the whole leg, rotating from the hips. 

The aim is to warm up the legs, make the blood circulation better, mobilize the hips and ankles, improve the functioning of the feet nervous system, prevent of varicose veins, balance, and lymphatic drainage.

Note: while doing footwork, do not forget about oppositional elongation, with its body weight distributed evenly on the sit bones; do not fall into the shoulders.

Exercise 2. Feet massage

Make a fist and draw the rays on the sole of your foot from the heel to each toe using the knuckles. Repeat 3-5 times for each finger.

The aim is to improve blood circulation and lymphatic drainage, improve the functioning of the feet nervous system, balance, and prevent neuritis and flattening of the foot arch.

Note: massage the sole of your foot with the opposite hand; it is usually easier and more comfortable.

Exercise 3. Toe isolations

Make a “fist” with your toes, like a bird on a branch. All the metatarsophalangeal joints of the toes should be manifested, as in a fist. Then, flex the toes, little toes included, moving all of them together. Repeat 10 times.

The aim is to mobilize the toe joints, improve the functioning of the feet nervous system and the feet biomechanics, and balance. 

Note: while doing footwork, do not forget about oppositional elongation, with its body weight distributed evenly on the sit bones; do not fall into the shoulders.

Exercise 4. Toe stretches

Put the toe-stretcher on the toes. Place your feet at a distance of 3-5 inches apart, feet are vertical, resting on the back of the heels. Start pushing the little toes to the sides away from the big toe. Do not rotate the legs; make the muscles of your feet work. Repeat 10 times.

The aim is to mobilize the toe joints, prevent and/or treat bursitis, improve blood circulation, prevent neuritis, prevent flattening of the front foot arch.

Note: while doing footwork, do not forget about oppositional elongation, with its body weight distributed evenly on the sit bones; do not fall into the shoulders.

Exercise 5. Stretching and strengthening the toes

Put one side of a toe-stretcher on the thumb and place the other side above the toe and pull it up. All the metatarsophalangeal joints and toes should stay on the floor, except for the thumb. Feel the tension of the feet muscles. Hold for 1-3 seconds, stretching the muscles. Then, overcoming resistance, start to pull the toe to the floor. Make sure that the other toes are resting on the floor. Direct the toe with the free hand, if you can not cope with the task. Adjust the resistance. Gradually the toe will "learn" to move without additional ssistance. Repeat 5 to 10 times. Do this exercise for each toe.

The same exercise can be done for the hands to prevent the tunnel syndrome.

The aim is to mobilize the toe joints, prevent and/or treat bursitis, prevent and/or treat the hammer toes, improve blood circulation, prevent neuritis, prevent flattening of the front foot arch, strengthen the foot arch. 

Note: while doing footwork, do not forget about oppositional elongation, with its body weight distributed evenly on the sit bones; do not fall into the shoulders. Do not let the toe go sideways. 

Exercise 6. Arch contractions 

The aim is to strengthen the foot arch, prevent and/or treat bursitis, prevent and/or treat the hammer toes, improve blood circulation, prevent neuritis, prevent flattening of the front foot arch, strengthen the foot. 

Note: while doing footwork, do not forget about oppositional elongation, with its body weight distributed evenly on the sit bones; do not fall into the shoulders. Three points of the foot should stay in contact with the floor. The foot should be aligned through the exercise, and not go sideways. 

Perform this set of exercises not less than 3 times a week. Do it after a day spent on high heels. Remember! You will see the results, but only if you do the exercises regularly in a complex training. The feet are in sore need of strong glutes, abdominals, and good posture. They are the “helpers” to achieve the harmony of body, spirit and mind!

Be healthy!

Toe-corrector, toe-stretcher, massage balls and other Pilates accessories can be purchased in professional Pilates studios fitness4you.ua

info@fitness4you.com.ua 

Training in the studio: +38-067-377-91-18