Our feet are our connection to the earth and when they are not functioning well it has a negative impact throughout our body. I am going to explain how Supine Foot Circles and Point Flexes helps to restore normal foot function and links that together with normal knee and hip function.
If we go back to the blueprint of the human body, we can see that we have 8 major load joints, 4 on each side of our body that all line up directly on top of each other vertically and directly across from their partners on the other side of the body. When we connect the dots we see a series of 90 degree angles.
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This alignment gives our body the necessary strength to stand vertically against gravity and the platform from which to perform all the amazing movements the our bodies are capable of: running, jumping, dancing, twisting, turning, throwing, etc.
Since the body works as a unit, the alignment and function (or misalignment or dysfunction) of any one joint affects the rest of the load joints. Our feet and ankles are the bottom on this 4 story structure and maintaining good alignment and function of our feet and ankles is essential if we want to enjoy pain free activity.
Supine Foot Circles and Point Flexes helps restore strength and range of motion to our ankles and helps teach our feet and ankles to work with our knees, hips, and shoulders.
To do Supine Foot Circles and Point Flexes, start by lying on your back on the floor or yoga mat. Extend one leg straight out along the floor and bend the other leg bringing your knee up toward your chest. Interlace your fingers together behind your knee and relax your shoulders. Keep the foot on the floor pointed straight up at the ceiling (not turned out).
While keeping your legs completely still, rotate the elevated foot around in circles one direction. Make the circles deliberate and use your ankle, foot, and toes. The goal is to build up to 40 circles but you may have to start with less and build up as you get stronger. After circling your foot one direction for the desired number of repetitions, reverse the direction and circle your foot and ankle the other direction for the same number of repetitions.
After completing circles each direction, you can move onto the point and flexes. Point your foot and toes away from you and then flex your foot and toes back towards you. Repeat for 40 repetitions.
After you've completed the foot circles and point flexes with one leg, switch legs and repeat with your other leg.
After you've completed the foot circles and point flexes with one leg, switch legs and repeat with your other leg.
Supine foot circles and point flexes restores normal strength, endurance, and range of motion to your ankle and foot. When during supine foot circles and point flexes, you have one hip and knee in flexion while the other side is in extension which helps to restore normal hip and knee function which is essential for walking and running.
Try doing Supine Foot Circles and Point Flexes and let me know how it impacts your posture, function, and mobility by commenting below.
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