Hi, I'm Trent Macintyre, and welcome to mind over feet for our warmup. We start standing in a parallel with your feet about shoulder width apart, and we're going to do some gentle ankle tilts. Let's start with the left foot here. So what you're gonna do is allow the left foot to slightly roll out, no movement in the pelvis or hip, and you're gonna bring it back to flat. And the idea here is that as you're rolling it out, you might feel a gentle to medium stretch along the outside of the foot and ankle there. Nothing too much, just rolling the ankle a little bit. Just start to feel a little activation.
Ultimately what we're looking for in this warmup is just to get the nerve endings to fire up a little bit in the foot. Your feet have the most nerve endings in the body. So when it comes to proprioception and information to the brain about how you're walking, the feet have a big influence over how your body functions. So we want to make sure we pay attention to the feet. We pay attention to those nerve endings. Okay, a couple more ruling it out.
Find a small to medium stretch. Good. You might find that you're wanting to move the pelvis or you're wanting to move your leg a lot. Try to keep those pretty still so it's just the foot cut. Let's change sides to the right foot. Ruling it out. The first couple might feel a little bit tighter than the rest, so let that kind of ease into your range. If you feel like the range is small in the beginning, you can allow it to get bigger as you do more repetitions.
Good. Keep going. And I'm just going to demonstrate if you can't stand to put weight on the feet for this one, you could also sit and do the same thing down here in an unloaded position. Okay, a couple more on that right side isn't breath so you're not holding your breath with that foot roll over.
You might find if you don't have a lot of range of motion in your feet, that's okay. It might be just a small motion, but try to get as much as your body will allow. Good. Let's do it one more time
You want to make sure that the knees are side by side here. You don't have this ball so close that you kind of jammed up on that side. It's a little bit in front of the other foot. Even to give yourself a nice room. You want to feel like you have a lot of contact on the ball. So you feel the ball with your arch quite a bit so that you're not hanging off the back of it or too far forward. Let's just start with some tracking here.
If you'd like, you keep most of your foot on the ball and you're going to roll the ball forward and send the arch with the ball over a cliff. Beautiful. And when it comes back, the heel is going to drop down behind the ball, but the toe stay attached. Okay? And then you go over, you just tracking good and dropping back. So you feel like that ankle has some articulation, heel drops down below, zero and over. Now let's take an inhale as you come back. So if we go inhale this way and then Xcel over the top.
You might think you're tracking, but really you have this alignment that's kind of off, so you want to make sure you're really trained, track aligned here so that foot is articulating properly. We'll do two more of this foot.
If the ball of the foot goes down into the ball and then squeeze, you're actively squeezing this way, but you're also actively lifting this way. So both directions are pretty active. You don't have anything that's squeezing and relaxing. It's squeezing on both sides of it. Get some blood flow down there. Wait those nerves up.
Get a nerve to wake up buddy. Nerve up. Hey, you don't have to show up.
So just align it over that aside. Make sure it stays away from you so you have plenty of surface area to touch. Go back to the tracking so you're rolling it forward. Send the foot over the ball and when you roll it back, you dropped the heel down below. Zero behind the ball. Okay. And a roll that forward over the ball and you drop it down below. Zero behind the ball.
Should I make the ball roll as smooth as possible? You might find that it wants to sort of zigzag along the way. You might be putting too much pressure the ball if you feel like it's a really zigzagging, so lighten up on the ball so that you can use it as tracking. You're not really using it as a resistance yet.
A couple more going forward. Over, drop the heel down behind it.
And then squeeze and release. Hammered scope. Inhale lifted up. Good. I liked everybody's posture. Just got three inches taller. That was nice. [inaudible] squeeze and lift. Breath moving. Yeah, the heel digs when the toes dig.
Good Arch and big toe ball. The foot digs good.
A nice heavy band is necessary here. If it's too light, it doesn't really work as well. So you want a nice thick band and when you step on it, you want to make sure that the toes are covered. So when the band pulls up that the toes have a little bit of covering there. If the toes are poking through like this, it doesn't quite work. The band ends up slipping off. So we'll have the toes covered.
It's gonna Cross in front of the Shin first and then you're going to pull up on and get real tight and then cross it over the thigh. Once it's over the thigh you can just take your hands underneath the band. I kind of reached down and pull it over my big toe a little bit.
So heel down, toes down and lets track over the ball, pushing through the band and she feel familiar but slightly upgraded slash a lot upgraded
Yeah, I might lightly touch it and then drop it down below zero and then you lift the heel and push it into the band. Nice. And then drop it down below zero. Inhale this way. Don't forget that breath, that breath support you even through your abdominals a little bit so they have a little more integration. It's not just an isolation exercise, but you have your whole self present in working for the exercise. Good. Keep going. Good. Two more like that.
Make sure you're going at your range. If you can't go as high, if it starts to cramp or it's too much, you can go a little bit lower. That's fine. Good. Can everyone take it off the ball and you can just start a ball. Keep it close. We'll come back to it later. All right, so now you're going to push the heel off the floor and the lower back down.
So a little bit more of a solid feel. So I feel like the toes stay on the ground. Even as the heel comes down, the toes stay put right on the ground. The band's going to want to kind of pull them off the ground, but you're going to use the foot. And what's cool about this exercise is that it's, you get resistance in both directions, both on the lift and the down. You still have, you still have resistance built into the foot.
Can you sense that? Yeah. Yeah, they want to complain. Yeah. Good. Then from here we're going to push through the foot so it comes off the ground. It's okay if you lean back slightly for that one. Got on a roll down toe ball heel. Good. Lift the heel, push the foot and it goes a little forward and up.
So you're off the ground and then you'll really feel that cross to the band right in the front of the arch and the ankle. Their toe ball heel. Good. It goes. He'll ball tail off and toe ball. Heel on.
Why don't you just kind of snag your big toe inside that band a little bit. I don't want you to miss out on any resistance opportunity there.
Back through good and through my toe. Sneaking out. Here you go.
Come one compared to the other. Having one kind of halfway done. So go ahead and take a little walk around. It's important to do in between just to bring that awareness to how the feet are moving. When you start to unlock the feet, you might sense that your arch articulates down more, kind of loads like a spring and helps you walk a little more. It might feel like also you just sort of walk in a circle if you didn't do the other side. How's that feel on that side? Great. Good. Cool. All right, come on down. Okay, so let's come back to the band. On the other side. So centered toes covered, cross in front of the Shin, pull it up pretty snug, cross it over the top of your five there when you can just sneak your hands inside there. Good.
And then you have your ball for tracking. Okay,
Sort of like fired up and ready to push or if you're like me, I did my strong side first so my left side's like that. I didn't really wanna I don't want to do this one. Roll it back.
And a breath out as it goes forward. So the crossing is going right in front of the ankle there. So you're not rolling off the side or deviating this way either. I was looking for a pretty even push through there and where the x crosses gives you, gives you some indication that you're in the middle. Good. Two more roles like that with a breath.
And I remember not putting our weight on the ball so much as using it for support. So if it gets real shaky, you probably have too much weight on it. It's just enough way to, the hip doesn't get tired so you're not really holding your leg up in the air. Nice. Exhale as you push up, hold on the next inhale as you come down
Then going from the floor so the heel comes off again, making sure you're not rolling out to the side or ruling in, but the ax goes pretty much to the center. Very close to the center of your ankle and down. So XL is you're lifting up.
Lean back if you need to. That's fine. And then go toe ball, heel back to the floor. So lift the heel up, push it a foot. Good Toe Ball, heel all the way back down to the ground. You lift the heel, push the arch forward. Good. Keep that posture along so you're not sliding back into it. It's okay if you lean in, but don't let yourself get compressed your slide down.
Good Heel, toe, toe ball, heel. Nice. Exhale. Here we go. And
How's she feel? More grounded. A little more sense of [inaudible]. Even weight from leg to leg. You might even find that your hips are moving a little freer. If you tend to have tightness and you have lower back. This can help with your gait and help with your walking to help loosen that up.
Are you noticing that? Yeah. Yeah, that's right. Yeah. Good. Good. All right, come on down. So I'm going to have you sit on the floor with your legs out in front of you. I'm going to stay up here and demo. So with your band. Now we're going to go on the balls of your feet. The toes do not have to be inside the band. For this one, you're just going to have the balls of the feet on and start with your feet close together so that when you put this on and you tie it there, it's just barely snug.
Don't bear down on it. You don't want this to be over tight. That's not going to be your friend and just tighten the bolts so you can get out of it later and you have your legs out in front of you just like that. So you're going to start with the legs a little bit apart so that your band has some resistance. You don't want to start too close and have it be loose cause it's not going to support you or help you with the exercise. So open it up little bit wider. Yeah. Yeah. Nice and firm so that when you kind of relax your ankles, it naturally pulls your toes and to face each other. Yeah, exactly.
So that when you pull out to parallel, you have good, good resistance and engagement in the band and then going to let that roll in so your big toes come toward touching they or may not actually touch with. That's where they're going. So your autism feet make like an h shape and then you bring it back and they make more like a parallel train track or like an h. The band is like the middle of the h and then to bring it back and there's your a shape and it's tempting them. Do this from your legs rolling in and out.
Ideally we keep your kneecaps facing up to the sky, the legs don't move and it's really in the lower leg and the ankle and the foot and the arch turning and pronating back and forth. So your ankle moves and your arch moves and then the ankle arch move this way. So you really have two sets of joints working in each direction. You have your ankles that articulating back and forth, and you have your arches that are rotating back and forth. Good. So when you're pressing out here, we're going to exhale, we're going to speed it up a little bit for five. So go one.
Keep us femurs really still too.
The big toes aren't touching each other in between each one. You stay parallel and they move along that line as they move back and forth. Can you driving me heel, pushing arts drive the other. He'll push the other arch and it just keeps alternatives.
Make Rep to standing. So you're gonna have your feet, so they're really close together, but not quite touching. So some standing weight shifts here. So I want you to sense like you have your weight first of all, in the middle of your body. And the middle of the ankles, middle of the feet. So you're not back on the heels and you're not on the balls of the feet yet, but you feel like you have an idea of center. So from center we take a little bit of a lean forward and everything leans forward, everything evenly and then everything comes back to center.
So I don't want you to feel like your head goes further than your pelvis or your pelvis goes further than your head. But everything is sort of like timbering forward timber and then you come back good. And you feel like when you send her the toes don't have to do a lot, but as you go forward the toes are spawned and kind of dent into the mat. Or if you're in carpet it's nice cause it will kind of squish into the carpet a little bit and bring it back. Good. And that's shifted forward again.
And then shifted forward and shifted back. Just keep your breath going naturally. You don't have to have a specific breath for this one.
It goes back, he goes the other side, he goes front. So we're going to the right and we go back. I go left and we go front. Nice job. So if you were standing on a tiny little wobble board, you would just be trolling, turning it in a circle ever so slightly, but you feel your feet electrify in many different ways as you're taking that circle. Then reverse it. All right? So all that work you just did, you're putting into practice and getting it to integrate into your whole kinetic chain so that when you're out walking around, driving, getting groceries, that you have your whole body being supported by your feet. And again, you have all those nerve endings that tell your brain where you are in relation to the ground and everything around you. So you want those nerves to be awake, find center good. Just kind of relax your legs, shake out and take a walk around. One more time.
You might notice this time you have a little bit more sense of floating, a little more sense of ease, a little less work to do it. They call that being efficient. It's nice when we're efficient.
Great. Great class. You guys think very much.