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Pilates: Fridays @ 10.30am [Jan 12th – Mar 22nd]
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racheltylermovement

Every time your hip rotates inwards or outwards th

Every time your hip rotates inwards or outwards the muscles of your #pelvicfloor contract or lengthen.
Muscles that are happy have demand to meet - both lengthening and shortening.

So if you’ve got symptoms of a problematic pelvic floor then paying attention to how your hips move is going to make a massive difference.

This movement rotates your hips inwards. I prefer never to hold a stretch but to move in and out of it. That way tissues get the opportunity to glide and circulation in your tissues will improve.

Do this and notice if there’s a difference in how much your hips move. It could be a pelvic floor clue.

Rx

#hiprotation #hipsandpelvicfloor #internalrotation #hipcars #cars #hipflexibility #hipstrength #hips
#pelvicfloor #pelvicfloorhealth #incontinence #prolapse #wimbledonhealth #wimbledon #mertonpark #wimbledonpilates

This exercise targets any issues you may have in y

This exercise targets any issues you may have in your upper back, your neck, shoulders, arms, wrists and hands. A definite winner and much, much more difficult than it looks especially if you have a head forward posture, winged shoulder blades, frozen shoulder or curled palms - to name but a few issues this will help with.

✔️Set yourself up in all fours with palms spread wide, fingers and thumb straight, palms stuck to the floor.

✔️Let your head and chest hang.

✔️Lift your chest into your body and away from the floor. You will feel your shoulder blades draw away from your spine. Also feel like you’re tucking your ribs up and in. make sure your shoulders don’t rise up to your ears.

✔️Then lift the base of your skull up while tucking your chin in. You are looking to get as long a back neck as you can.

✔️You can stay in this position and breathe buuut if you’d like to add more, you are going to keep all the above but move around your wrists. A little move to the right, then forward, then left, then back. You are drawing a little square with your body. Keep all the cues!

✔️Do 6-10 slow squares in each direction.

Much harder than it looks isn’t it?

Rx

Do you want to fall down steps and drive shockwave

Do you want to fall down steps and drive shockwaves through your bones oorr... do you want to step down steps and build muscle as you go?

The higher the step, the harder it is not to fall. There will be some step downs that you just have to end up falling a little. But you can increase your limit of step size with practise.

Here’s how:

Start with a low step (or no step) and gradually increase your step size.
The trick is to have your back foot still fully on the astep above when your front foot heel can feel the step below. That way you just roll onto your front froot without an impact.
Practise each step size numerous times 10 or 20 each go to really feel it and to build balance, control and strength.

Stepping down works the glutes and builds up the muscle connections down the leg to the foot. It’s great for balance practise too!

This is also perfect training for downhill walking.

Rx

#hillwalking #downhill #uphill #walkingtraining #gaittraining #gaittherapy #walkwell #walking #itsallconnected #healthcoach #fitprotraining #hipstrength #glutestrength #hippain #hipexercises #hipsurgery #kneepain #kneesurgery #kneeexercises #feetexercises #footpain #footexercises #footexercise #barefootshoes #achillestendon #tendonitis #footsurgery #footpain #footsurgeryrecovery #fixfootpain #feetrehab

I have tight, stiff, high arched feet. People thin

I have tight, stiff, high arched feet. People think that’s a good thing because I have a high arch but they come with a reluctance to probate (when the arches lower).

I have found that gentle, slow, short knee bends like these are a winner to help them soften up.

There are set body shapes throughout the body that correspond to your gait pattern. In the lower leg a negative shin angle and a straight leg produce a supinate foot shape. A positive shin angle and a bent knee produce a pronated foot shape. Gary Ward @garyward_aim has documented the journey of each bone and joint in the body through gait cycle in his Flow Motion Model.

But a whole multitude of life can shift your body off its natural movement patterns - injury, stress, restriction and bad posture ... the list goes on.

Help re-organise your body through movement.
Let your joints unlock.
Let your muscles react.
Give your body time to respond and re-educate through movement.

It can take time and many, many repetitions but it will heal if it’s moved to.

My foot isn’t finding the best pronation shape I’ve ever seen here but it’s better than it was before given the chance to find it.

Rx

Feet should widen away from the heel and your toes

Feet should widen away from the heel and your toes should splay wider than the ball of your foot.
Your toes may have been cramped by years of wearing conventional footwear (shoes and even socks) which taper inwards and squash your toes together. So now your toes may be stuck too close together and are unable to splay as they should. They may look cramped together, they might even be overlapping, and you may have seen the formation of #bunions. This cramping of your toes causes weakness within your foot, makes problems with the way you walk, affects your hip strength, your pelvic floor function and even limits how much your spine moves.

Toe spacers can help to restore the natural splay of your toes. They help to realign your toe position so you can recover your natural foot shape to help with circulation, help regain toe flexibility and optimise your foot movement and balance. These ones are from @re_volvestore pr product.

To help restore your toe splay:

- Walk around barefoot as much as possible and switch to barefoot shoes with wide toe boxes

- Do foot exercises that restore natural foot function

- Practice splaying your toes – actively and passively

Rx

If you have low arches you need to work on getting

If you have low arches you need to work on getting them to lift. If your arches are stuck high then you need to work on getting them to lower. It’s important to understand that a healthy, functional foot has an arch that can move from low to high and back again.

People with flat feet often want arches that are high and vice versa. It’s a bit like curly and straight hair - you want what you haven’t got! But unlike with hair, with foot arches you can (and you should) have both!

People with flat feet think that their foot problems will be solved by getting their arch up high and for a lot of these people they get it there by propping it up with an arch support. But that’s not what foot health is about. You might feel better with a change in foot shape but it hasn’t helped you change your feet. What is most likely is that your foot is getting even weaker so that without that arch support your foot is even flatter.

The same goes for arches that are stuck high (this is me). Your rigid foot is lacking flexibility. Feet like these don’t support and balance the body well so you need to work on getting those arches to lower better.

Train your feet to be flexible and to be strong with daily foot exercises like this one.

Rx

How you push off the ground as you walk really mat

How you push off the ground as you walk really matters.
You need to improve your push off if your low back hurts during or after walking, you walk with your feet turned out, you get pinching in your groin area, you have bunions, you push off behind you with a bent leg. A lot of people are included in that list!

Push off needs
1. A lined up back foot with equal contact across the ball of the foot.
2. A straight back leg so your femur externally rotates and your glute contracts to power your push off.
This straight leg shouldn’t happen at the expense of low back extension. Your hip needs to be able to extend enough so you don’t anteriorly tilt your pelvis and steal from your spine.

So here’s how you practise hip extension :
>Take a small step forward
>Tuck your pelvis then straighten your back leg keeping your pelvis tucked.
>Tuck your pelvis, straighten your back leg
>Tuck your pelvis, straighten your back leg
>Keep going until you feel your maximum stretch. This is your psoas stretching.
As this gets easier, increase your step lengths.

Because we’re all over-sitters who spend far too long in the hip hinge position, you’ll probably never be able to improve your hip extension enough. It’s a lifelong job!

Rx

Hip pain? Balance problems? Make your hips work be

Hip pain?
Balance problems?
Make your hips work better by teaching the muscles surrounding your hip joint how to work together for balance.

A little bit like getting your car tyres tracked at the garage, this tracks your hips.

Remember not to discount your hip if you have foot pain!!

Balancing on one knee like this allows your hip joint to work without the intervention of the foot and ankle. Of course, the hip and foot are buddies and need each other but it’s useful to look at each separately sometimes.

Here are two ways to knee balance:
- one with your knees aligned (which looks like the top of @nutritiousmovement ‘s pelvic list)
- the other has the other leg forward, a realistic balance position when walking and involves a lot more of your core and back if your standing leg. Could you feel your hamstrings much? 😫

Try to stay aligned in the sagittal plane (front to back) - ie pelvis over knee, ribs down and chin tucked. You’re also trying to stay aligned in all the other planes but it’s not that easy! 😆

Let me know how you find it. Can you balance the same with each hip?

Rx

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Movement therapy, education, pilates and workshop instructor based in Wimbledon, London.

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