Starting off on the Right Foot

Starting off on the Right Foot

Sure foam rollers, lacrosse balls, and stick rollers are cool. Super cool. Super helpful. But let's be honest, sometimes you have to keep it simple to stay consistent. Calves and feet are soooo easy to stretch at any time in any place. SO Y U NO DO DIS?? Try this quick round of stretches (without shoes if able) at home, on break or work, waiting in line for groceries, whatever. It's time to get your feet more flexible and less painful. ➖ Ankle Circles (1x12 reps each direction) ➖ Toe Flexes (squeeze and release x 12 reps) ➖ Toe Stretch on Floor (hold 45-60s) ➖ Toe Stretch on Wall (hold 45-60s, place hands on wall for balance if needed) ➖ Straight Leg Calf Stretch on Wall (hold 45-60s, place hands on wall for balance if needed) ➖ Bent Leg Calf Stretch on Wall (hold 45-60s, place hands on wall for balance if needed)

Sure foam rollers, lacrosse balls, and stick rollers are cool. Super cool. Super helpful. But let's be honest, sometimes you have to keep it simple to stay consistent. Calves and feet are soooo easy to stretch at any time in any place. SO Y U NO DO DIS?? Try this quick round of stretches (without shoes if able) at home, on break or work, waiting in line for groceries, whatever. It's time to get your feet more flexible and less painful.
➖ Ankle Circles (1x12 reps each direction)
➖ Toe Flexes (squeeze and release x 12 reps)
➖ Toe Stretch on Floor (hold 45-60s)
➖ Toe Stretch on Wall (hold 45-60s, place hands on wall for balance if needed)
➖ Straight Leg Calf Stretch on Wall (hold 45-60s, place hands on wall for balance if needed)
➖ Bent Leg Calf Stretch on Wall (hold 45-60s, place hands on wall for balance if needed)

f you're not privy to working on the muscles in your feet, this is a great starting point! Start with the basic movement, try the exercises, and most importantly use an active arch with every movement you do in the gym. . ➖ Stand with feet facing forward. Lift all your toes, then try to place only your big toe down. Push that big toe hard into the ground and hold the arch. Keep trying for 10 second rounds. Next level, try to place your big toe then the pinky toe down (you may have to work up to this).. ➖ Stand on one leg, find that active arch with the big toe pushing hard into the ground. With the other leg, lunge and tap your toes forwards/sideways/backwards. Keep your hips facing forward the whole time. Make this easier by placing the foot down after each rep, make this harder by lunging farther or standing on an unstable surface. Try it for 3 rounds of 12 reps.

f you're not privy to working on the muscles in your feet, this is a great starting point! Start with the basic movement, try the exercises, and most importantly use an active arch with every movement you do in the gym. .
➖ Stand with feet facing forward. Lift all your toes, then try to place only your big toe down. Push that big toe hard into the ground and hold the arch. Keep trying for 10 second rounds. Next level, try to place your big toe then the pinky toe down (you may have to work up to this)..
➖ Stand on one leg, find that active arch with the big toe pushing hard into the ground. With the other leg, lunge and tap your toes forwards/sideways/backwards. Keep your hips facing forward the whole time. Make this easier by placing the foot down after each rep, make this harder by lunging farther or standing on an unstable surface. Try it for 3 rounds of 12 reps.

My Bag of Tricks

My Bag of Tricks

Form Over Everything

Form Over Everything

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