TIPS

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Here’s a repost from a couple of years ago for those feetses👍🏽 . I see several clients who experience plantar fasciitis or frustrating pain across the top of the ankle. Generally they have had surgery/broken bones and been in casts for extended periods of time. . Quite often these symptoms are the fault of the extensor retinaculum becoming stiffened/glued together. . This is the band of thick fascial tissue that attaches horizontally to the calcaneus (heel bone) and passes over and under the extensor muscle tendons in the ankle. . Because IT’S ALL CONNECTED, this can be the result of poor posture, faulty gait (misalignment of the spine/hips), or even pain in the shoulder that causes a shift in posture. . It can also be the result of feet being tied up tight into football or rugby boots in a regular basis! . An ER that is tightened up will pull on the calcaneus and the surrounding tissue and this results in plantar fasciitis. This also works the other way around… . One way to keep the ER supple and assist with pain the the heel or across the top of the ankle ( the result of being trapped in a cast for long periods of time) is shown I. The video. . Nice loose fist, using the middle joint of the fingers to LIGHTLY friction massage over the entire area.. you will feel some tingling over the top of the foot and down into the toes. . If your hips are too tight to sit on the floor and access your foot, stand and rest your foot on a chair. . Give it a go and see how much more comfortable your feet feel. Enjoy! . . #feet #massage #plantarfasciitis #ankle #fitness #movement #feelbetter #movebetter #reflex4sport #sport #sports #manualtherapy #penshurst #reflexology #sportsmassage #footpain #running #fitness #tunbridgewells #local #mobile #fascia #fitfam #athletics #running #football #rugby

A post shared by BIBI (@reflex4sport) on Jul 1, 2020 at 11:34pm PDT

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Easy does it… . Do you feel like you can’t catch your breath? Over stressed? Guts in a tangle? Tension from the neck to the shoulders? . Try this… . A simple overarm stretch, this twists the spine, compressing the ribcage so that the diaphragm is forced to remember its job in the breathing process. . We think so much about taking IN breath but we don’t often focus on the OUT breath. . When the diaphragm is fulfilling its designed purpose, the internal organs receive a wonderful massage. The fascia enclosing them is released which means that muscles can, in turn, release. . Even the sacrum can reposition to its correct angle, creating the appropriate line of tension and support through the entire spine. . So, HOW TO: ➡️ Lie on your side with back and neck in a line, thighs at right angles to the body, shins at right angles to thighs, feet at right angles to shins. . ➡️ Hold your arms straight out in front of you and reaching the fingers out, take the arm slowly straight over to the other side. (If your hand doesn’t reach the floor that’s fine, just let it stop where it needs to – if you do this often enough you will open the chest and release the spine enough to reach the floor eventually) . ➡️ Turn the head with the arm to look over your shoulder, keep the jaw relaxed! . ➡️ Focus only on the OUT breath, rest at the end of it and simple RELEASE. When the body is good and ready it will take the in breath, you won’t have to do a thing! . ➡️ Continue with this for 3-5 minutes and slowly extend those fingers out to bring the arm back over in a straight line to the starting position . . ➡️ Repeat to the other side. . You should feel a deep sense of relief and lightness. Enjoy! . If this works for you pass it on to someone who may need it and/or post a review! . If you’d like to work with me either online or in person, DM me! 😊👍🏽 . . . . #spine #spinehealth #breathwork #breathing #diaphragmaticbreathing #diaphragm #twist #spinaltwist #tensionrelief #backpainexercises #alignment #manualtherapist #sportsrehabilitation #sportstherapy #reflex4sport #penshurst #tonbridge #tunbridgewells #onlinecoaching #movebetter

A post shared by BIBI (@reflex4sport) on Jun 30, 2020 at 11:23am PDT

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Hips don’t lie… . Are your knees/ankles/feet/shoulders/neck giving you trouble? . It’s more likely than not your hips. This is my favourite pair of movements to help alleviate tightness in the hips and get the body working as a unit to support proper alignment. . This doesn’t mean standing up straight – it encompasses the femurs being in their normal positions and not twisted because the hips are doing crazy stuff…. . Give it a go! . HOW TO: Movement 1: ➡️ Lie in your back with feet flat on the floor, hip width apart, toes pointing STRAIGHT ahead. . ➡️ Without letting the feet slide out of this position, allow the knees to gently lower to one side and rest there for a couple of moments before raising and going to the other side. . ➡️ Do about 20 . MOVEMENT 2: ➡️ Same starting position then cross one foot over the opposite knee, keeping the foot active as in the video. . ➡️ Slowly ease the supporting leg down so that the foot comes to rest flat on the floor. – If it’s not possible to@get the foot on the floor, maintain the position it reaches and just allow gravity and nice long out breaths to do their thing. The body wants to be able to do it so just give it time. . Make sure the toes aren’t curling off the floor and push the raised knee away from you. . ➡️ Hold this position for a full minute then slowly@ease@back up and repeat on the other side. . Enjoy! . If you’d like some help with pain and stiffness, using alignment exercises, DM me and book yourself in for some online sessions! 👍🏽 . . . . . . #alignment #hips #hippainrelief #kneepain #footpain #stretching #exercises #fitness #healthandfitness #reflex4sport #penshurst #tonbridge #tunbridgewells #massagetherapy #manualtherapy #feelbetter #movebetter

A post shared by BIBI (@reflex4sport) on Jun 24, 2020 at 1:01am PDT