Session 1 - Finding your line
This homework is designed to align your body ideally in the field of gravity. In this alignment postural stresses are significantly reduced or eliminated. By learning to stack your body in this manner you are re-educating your nervous system to this ideal relationship.
This exercise is done on an ongoing basis. Every time you are stopped in a standing position.
Session 2 - Toes Up Foot Up: Basic
This homework is designed to re-pattern your feet so they will move and function in the correct planes of movement during walking and running.
This exercise should be done at least 3 times per week. The best time to do this re-patterning is before a walk or a run, but can be done any time.
Sit on the floor with your low back as close to the couch, chair, or wall as possible to allow a lengthened spine. You can also lean back on your palms to lengthen the spine.
Align your legs and feet in front of you as if you are standing in your line. Work on one leg at a time, moving the non-working leg off to the side.
Toes up, Pause, Foot up, Pause, Foot Down, Pause, Toes Down, Soft. Repeat this 10 times.
Switch legs and repeat.
Do 3 sets of 10 for each leg.
If this is too much and causes strain, reduce to two sests of 10 each or even 1 set of 10 until you feel stronger.
This homework is designed to re-pattern the spine. It will help to re-position the vertebrae in the correct alignment. This is a great exercise to do in the
shower. The hot water will help warm the tissue surrounding the spine and may make it easier. It is
also good to do when you are having any kind of spine stiffness or aches.
This exercise should be done at least 3 times per week.
Stand in your line with your knees slightly bent - start by rolling your chin to your chest and continue to roll (imagine clicking over one vertebrae at a time)
as far down as your body allow you to go without pain - make sure your arms are hanging softly as you go (rag doll) then slowly while breathing soft and calm, come back up from the bottom of the spine clicking one vertebrae at a time back up till you stand back in your line.
Repeat for at least 5 reps, more if you are able.
Living Balance Clinic
Unit 2 - 551 Knights Hill Road
All the information you need to know for your first appointment will be sent with your first confirmation e-mail when you book online. If you have any other questions or concerns please contact us here or call. Our professional team will be happy to help you.