Follow along for an intro to Pilates, your Feet and more of my thoughts on holistic recovery!

Day 2: Roll Up

Exercise to begin ariticulating the spine, connecting to abdominals and breath. Stretches the spine & hamstrings.

Day 3: Rollover

Exercise working into inversion, with deeper connection to abdominals and focus on controlling articulation of spine. Addition of coordination and sequencing with legs.

Day 4: Single Leg Circles

Abdominals maintain pelvic stability while controlling leg through a circle motion. Think of the body as a box and move foot smoothly between all 4 corners. Working in both directions- sometimes one is easier than the other!

Day 5: Rolling Back (Rolling like a Ball)

Maintaining a rounded spine, inhale controls the roll back and exhale deepens abdominal connection back up. Tighter ball = more challenging. Massages the spine and strengthens abdominals.

Day 6: One Leg Stretch

Also called “Single Leg Stretch” . The first in the “Stomach Series” or “Series of 5” drills. Abominals maintain curl up and pelvic control while coordinating arm/leg motions and maintaining breath. Lower leg/longer reach = increased challenge.

Foot Anatomy Review:

There are 26 bones in each foot, comprising 33 joints (each) and not just one, but THREE separate arches per foot. Can you name them?

Dancer Foot Health Tips:

Strengthen, ensure your shoes fit properly, take a break from your dance shoes and go Barefoot!

The Transverse Arch of the foot:

Why it is important and how you can work to improve it.

Day 7: Double Leg Stretch

The second in the “Series of 5”. Increased abdominal challenge adding simultaneous arm and leg extension, circling back into a ball. Inhale to extend, exhale to curl. As before, lower legs + longer reach= Increased challenge.

Doorstop Rehab!

Get your big toes moving and engage the muscles in the bottom of your foot with these 2 simple drills.

Review of the 5-F’s of Natural Footwear:

How to assess your shoes and select ones to promote healthy and natural mechanics.