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Toes Up Foot Up: Basic

Purpose: This homework is designed to re-patten your feet so they will move and function in the correct planes of movement during walking and running.

How Often: 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. 10 times one leg, switch legs between repetitions. 3 times total.

Directions:

(A) First, 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.

(B) Next, align your legs and feet in front of you. Work one side at a time, moving the non working leg off to the side.

(C) Now that you are in position, bring the toes towards your nose first. Then flex your foot up. Then extend the foot down with the toes still up. Then point the toes down. Toes up, Pause, Foot up, Pause, Foot Down, Pause, Toes Down, Pause. Repeat this 10 times.

(D) Switch legs and repeat.

(E) Do 3 sets of ten for each leg.

Toes Up Foot Up: Advanced

Purpose: The advanced version adds the motion of the knee to further train the muscles in the correct walking pattern.

How Often: This homework 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 at any time.

Directions:

(A) First, 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.

(B) Next, align your legs and feet in front of you. Work one

side at a time, so move the non working leg off to the side.

(C) Raise your knee (allowing your foot to slide toward you slightly) until it is an inch or two off the floor. Then continue with "Toes up", Pause, "Foot up", Pause, Then let your knee back down to the floor and finish with "Foot Down", Pause, "Toes Down", Pause. Repeat this cycle 10 times.

(D) Switch legs and repeat.

(E) Do 3 sets of ten for each leg.Pelvic Clock

Purpose: This homework develops organized movement in the pelvis. It helps to create movement within the pelvis, especially within the SI joints.

How Often: To achieve maximum results this homework should be done a minimum of 3 times a week for approx. 5 minutes at a time. This homework can be done as often as needed to alleviate aches or pains.