RewireFree masterclass with Yair Dolan
Wake Up Your Feet
Your posture starts at the ground. Learn how your arches work, then wake them up with three simple practices.
Want the full course at 50% off?
This was one lesson. The full course has 23 lessons, from the feet to the head, and into daily life.
Key ideas
What you'll learn
- Your feet are the first part of you to push against the ground, and they carry all of your weight.
- If something goes wrong in the feet, like collapsed arches, it travels up to the knees, hips and spine.
- "Flat feet" aren't always fixed: like posture, the foot is shaped by how you use it. Start engaging it, and it starts to change.
- The arch is there to balance you and absorb the impact of the ground. When it collapses, the load goes to the knee or hip instead.
- The arch itself is soft tissue. Stand on the bones: the heel and the ball of the foot (the metatarsals).
Pattern practice
Three feet practices
- Practice 1, lift, spread, lower: stand with your weight on the heel, the ball of the foot and the outer edge. Lift all your toes (the arch lifts with them), spread them wide, and lower them. About 10 times.
- Practice 1, next level: lift and spread the toes, then lower them while keeping the arch lifted. Don't let it collapse as the toes come down.
- Practice 2, one-leg balance: lift your arch and stand on one leg, as if your foot is gently grabbing the floor. Balance without letting the arch collapse. About 30 seconds per leg.
- Practice 3, slow-motion walking: walk very slowly, landing on the bony areas of the foot with the arch lifted. If it collapses, notice it and bring it back up. Use a wall for support at first. About 2 minutes.
How muchDaily: 10 + 10 repetitions, 30 seconds per leg, 2 minutes of slow walking. Then bring it into everyday standing and walking.
- It may not fully work at first. You're remembering a movement you haven't used in a long time. Celebrate even a small change.
- A burning feeling or a cramp in the foot can happen. Relax, and don't push past your limit.
- It's not about quantity. It's about learning to engage the arch, and then using it all day.
Presale · 50% off
Want the full course at 50% off?
This masterclass is one part of Unleash Your Authentic Posture & Movement: 6 modules and 23 video lessons, from the rules your body follows to a practice for every part of it. Join the presale and you'll get the full course at 50% off when it opens.
You're on the presale list! I'll send you your 50% discount as soon as the course opens. — Yair
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