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The High Heel Workout

When we wear high heels regularly it makes permanent changes to our muscles and tendons.  The calf muscle and Achilles tendon get shorter.  Tight, short muscles and tendons can impact the rest of our body in negative ways, so it’s important to incorporate a few moves if you love your high heels and want to keep them in your wardrobe rotation.

 

Think STAND (Stretch, Tone, Ankle, Nourish, Doggie)

 

1.Calf Stretch:

You can do the calf stretch in so many ways.  You can face a wall and step one foot back pushing down into your back heel.  You can stretch your calves using a BOSU or a flex band.  You can use a set of stairs and let your heel hang off the bottom.  You can also use a half-foam roller and place the ball of your foot on the top.  Heels stay on the floor.  As you gain flexibility you can creep the foot that isn’t on the foam roller forward.

 

2.Tone Shins

We don’t think about our shins much when we exercise (unless, of course, they hurt), but keeping the shins strong can help combat the tightening of the claves.

Lean against a wall.  Walk your feet about 1 foot forward and then try to […]

The High Heel Workout2024-04-23T17:13:43-04:00

You Have to See

Sometimes when I’m teaching I’ll cue people to look at a certain place.  I may say “You should be looking at your knees, not your toes” or “Look over your shoulder.”

While watching some videos on the concepts of Pilates (as one does), an instructor used a similar cue (that’s not atypical).  But she added: “It’s not enough to look. You have to see.”

I loved the concept.

It’s not enough to look.  You have to see.

The concept instills the idea of intention and being present.  And it doesn’t have to be limited to Pilates. Think of all the times we drive somewhere on autopilot.  We’re looking, but probably not seeing. In the Pilates realm seeing vs looking can spark our attention and help us reconnect with the moves.

In playing with the concept in my own practice of Pilates focusing on what I actually see as I move helps me stay in tune with my body.  It makes sense.  Balance is easier with the eyes open. Vision helps us sense ourselves in space.  It’s basically doubling up the senses and utilizing more of the tools in our body.

So whether you do Pilates or another […]

You Have to See2024-03-31T12:49:28-04:00

Spring Cleaning Safety Tips

The days are longer. The sun fuels our soul.  And for some reason, we feel motivated to clean.  There are a few theories as to why we clean this time of year:

The Practical:

Historically when we heated with coal and whale oil through the winter, it made things messy and homes needed a good cleaning.

The Religious:

Many religious traditions have a concept of cleaning out around springtime.  Passover involves purging, cleaning, and renewal.  There are indications spring cleaning is linked to Zoroastrianism and a Persian relationship to the spring equinox.

The Physical:

The longer days and added sunlight of spring may motivate us to move more and cleaning is a good, productive outlet.

Whatever our motivation is to spring clean, it is a great form of physical activity.  A good spring clean can serve as your workout for the day.  But it’s also easy to get injured.  Injuries are usually caused by repetitive movement that strains a part of the body, falls, and lifting heavy objects.

Here are some tips to help prevent injury while you get your house (inside and out) in order:

Warm-Up:

I know this is a hard sell.  But if you are about to clean […]

Spring Cleaning Safety Tips2024-03-21T23:04:35-04:00

Limber for Life

It is so easy to skip stretching.  I skip it myself after many workouts. What gives?  We all know stretching is beneficial.  Why do we brush it aside so easily?

To encourage ourselves to stretch more we need to 1) enjoy it and 2) recognize it has value. Even if we don’t love exercise, many people make themselves do it because they know it’s good for them.  Why isn’t it the same for stretching?

Why We Stretch:

Range of Motion

We don’t need to be the newest member of Cirque Du Soleil, but it’s beneficial to maintain our mobility.  Ultimately that’s what stretching does.  It helps you keep your full range of motion (ROM) at every joint.

When we lose range of motion and flexibility, it limits what we can do.  Maybe you’ve noticed you can’t get up and down off the floor anymore, it’s hard to get your sock on, or you can’t scratch that itch on your back in a spot you used to be able to reach.

Reduce Pain

Also, limited ROM can lead to pain and discomfort.  If joints are clamped down and restricted it can lead to injury or pain.  This works at the other extreme too.  People who are hypermobile often […]

Limber for Life2024-03-08T16:38:15-05:00

Indoor Workouts

It’s winter.  That can mean chilly weather, icy sidewalks, and messy precipitation.  But that doesn’t have to derail your workout.

There are great moves you can do with items in your own home that will add some variety to your regular workout routine.  Variety is essential for a healthy body.  So if you are missing outdoor workout routines, know that staying in can help make you even stronger when you head back outside in spring.

Plus a little variety is fun.

Here are some tips for your at-home workout:

  • Use a full laundry detergent bottle as a kettle bell
  • Use cans or water bottles as weights
  • Lately, you can find all sorts of wall workouts online—some of them put your feet on the wall so make sure you pick a place in the house you are okay with that.
  • Chairs are very versatile. They can help modify a workout or make it harder
  • Stairs are great for climbing or working on general leg strength.

Here is a sample Chair and Stair workout.

So what fun workouts can you create?  There is no limit.  Get creative.  Play with the items in your house and the structure of your house. Let us know what you come […]

Indoor Workouts2024-01-26T12:04:37-05:00
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