The Instruction Manual Your Body Didn’t Come With
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WTH Instruction Manuals


3. Feet/Ankles

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This page is a general guideline for WTH members to use the videos on this site to build a body awareness and functional strength program for themselves.  It categorizes the Doing videos into a reasonable progression of skill and movement acquisition.  You are best to start watching some of the Learning videos to help you understand why the doing videos can help you.  Remember that this page only highlights feet and ankles and that you should review the other three categories concurrently.  This site has a lot of videos and you do not have to do all of them.  It is best to pick 2-5 of them to work on at a time and start to learn how the principle movement you are learning translates to how you sit, stand, walk and breath all day.  Once you learn to use the skills in day to day life, your need to actually practice the exercises should significantly diminish because life can become your work out.

If you are at all concerned about your own health and safety, please consult a trained physical therapist and/or physician before doing any exercises found on this site.

Note: Exercises may be added to these pages regularly.  The exercises with active links are available in the video library, the rest will be coming soon....promise!

How to strengthen your feet: advice and tools to get you started

STEP 1: Awareness & Joint Mobility
  1. Weight bearing tripod
  2. Ankle skewer forward lean
  3. Toe, Foot & Calf stretches
  4. Lift Ankle + Flex Foot
  5. Teach me about shoes

STEP 2: Actually Using Your Feet
  1. Barefoot walking
  2. Walking downstairs
  3. Grab the Ground: One leg stand (OLS)
  4. High step walking
  5. Standing/walking on non-flat things
  6. Sling Squats
  7. Heel Drops

STEP 3: Strength, Function, Balance
  1. Stand on half foam roller
  2. OLS + hip flexion-extension
  3. OLS + squat and drive
  4. OLS + kick boxer
  5. OLS + hip flexion + tippy toe
  6. High step march to tippy toe
  7. Slap shot drill
  8. Half squat + move sideways
  9. Side to side jumps
  10. Zig-zag jumps
  11. Barefoot Running
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