Balance with strong flexible toes, ankle and legs!

Never accept that your balance deteriorating is just one of those things.

Because it’s not.

Good balance is not about holding yourself rigidly staring at a fixed point. Good balance is righting yourself, so you don’t fall down.

The more you practice wobbling, the more you train your brain to know what to do when you slip, slide and trip. It is the wonder of your brain’s neuroplasticity i.e. your brain’s ability to adapt to the stimulus you give it.

Part of the reason balance deteriorates with age, is through challenging your balance reactions less often. Becoming more fearful of falling leads to avoiding activities that might prove you right.

However, the less you challenge your balance the more sluggish your reactions become.

 

Toe and ankle stretches

Stretch out your toes

Stick person on the left…

Place the tops of your feet flat to the floor and slowly lean back on your heels to stretch the front of your ankle. Lean on your hands as much as needed if this is too much of a stretch without. 

If this is too sore, place a small rolled towel in front of your ankle to offer some support while you work on your flexibility.

 

With stick person on the right…

Tuck your toes underneath and while leaning on your hands, sit back on your heels as far as you feel able.

Do not push into any pain with either position.

 

Feel the stretch

on the sole of your feet and toes. The warmer your feet, the easier these stretches will be. Repeat twice and hold for the time it takes to slowly breath out and in a couple of times.

To maximise your balance, the stronger and more flexible your toes, ankles and legs, the greater your balance control.

Let’s wobble!

The more you wobble the better your balance will be. Look around, relax your body, breathe and wobble away!

If you feel these are too advanced, keep the movements less adventurous and a little smaller to begin with. Become more adventurous as your confidence and ability improves.

It doesn’t matter how many times you put your foot down, so don’t let this put you off.

 

 

And for the cherry on the cake, here are some toe, ankle and leg strengthening exercises

 

And the piste de resistance for your toes…

Whatever your starting point

IT IS NEVER TO LATE, YOU ARE NEVER TOO OLD, TO MAKE MORE OF YOUR LIFE WITH BODY YOU’RE IN.

Dig deep, aim high, expect more of your body today, for your life tomorrow. Have a go and let me know how you get on!

 

Rachel

Physiotherapy through movement

Looking to make the most of the body you’re in, for more of the life you want.
Then hop onto my mailing list for tips and information!

It’s not about finding more time to exercise.  Really!

Physiotherapy through movement

Founded in human evolution

makes every move you make count, in everything you do.  




There are 2 comments

  1. Jill Ashurst 11th December 2021 at 12:49 pm

    Brilliant newsletter and videos Rachel. I do the one legged balancing quite often and have really enjoyed showing friends too (especially if we’re at the Garden Centre!)
    Individual toe moving!!! well … at the moment that only works if I hold onto my other toes.

    I hope you have a great Christmas and a very enjoyable New Year.

    xxx

    1. Rachel Kili 17th December 2021 at 10:08 am

      Thank you Jill!
      Keep on keeping on with those stiff wee toes. Your potential is untapped and unknown unless you do! Keep me posted…
      Wishing you a great Christmas too.
      Best wishes
      Rachel

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