Showing posts with label streaching. Show all posts
Showing posts with label streaching. Show all posts

Friday, March 6, 2015

week 12- Arch/Feet Strengthening

Hello friends! Today I wanted to share some exercises that has really helped prevent cramps in my feet (and also strengthen:-)

  This above exercise will help improve arch and metatarsal strength. Take a thin towel or folded t-shirt, and set it under one of your feet. Standing with your weight equally balanced; pull your toes towards your heel, scrunching the fabric. Repeat until you can’t do it anymore, and then do five more.

This one will haunt you forever. So standing on your feet, focus all your energy on the teeny, tiny, little mussels in your feet that you never knew you had. Isolate your big toe, and lift it. It might be slightly frustrating at first; but it will help you! 

This one is mainly inner thigh, but I included it because it is also good for becoming intuitive with your feet. Take an exercise band, and tie it. Next, put your feet inside of it and slowly bring one away from the other. Really think about keeping your feet parallel, and really feeling resistance as you come back in. Do this 10 times on each foot. This exercise has everything to do with quality over quantity. 

This is a good Achilles tendon stretch, calf, ankle, and quad stretch. Stand on a prop (stairs, phone books, stool, or whatever) and raise yourself to a demi pointe. You can do both or one foot at a time.

So this is kind of a humble-jumble of stuff. If any of it is helpful, and you want more (or different stuff, just let me know! I am always happy to give people stuff like thisJ As you are doing these, it is super, super, super important that you keep your core, and inner thighs engaged.  Keep your body aligned. Happy Strenghthing! 

Friday, January 23, 2015

Week eight- streching & food

Well, it can be hard to stay motivated in the winter. With the cold, gross weather, and the occasional injury, it can be hard to stick with the stretching plan, or to eat on track. This week, let's get motivated to keep up our New Year's resolutions. 

STREACHING: I'm just going to admit right now, I am a terrible stretcher. I h-a-t-e laying with my legssprawled  on wall, trying to concentrate on my book instead of the ripping mussels in my inner thighs. So, I'm talking to myself as much as I am talking to you. These are my ideas: first of all, make it part of you routine. Use a theroband while you watch a movie, read a book while you stretch at night. Set a timer for a reasonable amount of time, and follow through on it. 

EATING HEALTHLY: Every one has different bodies, needs, and habits. It's fine to eat some chocolate cake, but keep those veggies in there too. Pack healthy snacks for on-the-go, and get some new ideas! I love making homemade granola bars and I would like to learn to make hummus. I family that I babysit for makes there own, and always has a huge tub- yum!! Search the internet for ideas; there are a lot of good ideas.

 What habits do you need to work on?

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