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Exercises for Self-Care:
Foot Hinging & Rotations
This is a movement sequences for feet & lower legs that Ida Rolf
got from Mme. Mensendieck; it's the pedal equivalent of the leg
rotations, and starts in the same position:
Sit on the floor with your back against the wall and your legs
straight in front of you, feet resting on the centers of the heels
with the inner ankle bones (malleoi) horizontal to each other.
Point toes down (distal).
Point whole foot down.
Toes back toward your head.
Lengthen the backs of your legs to let the heel out long so the
foot points back toward your head.
Check the arches and make sure they're aligned (even on both
feet).
Toes still up, come down with the ball of the foot.
Release toes, let feet fall apart.
Repeat three times.
Besides this basic version, the sequence can also be done lying
down. Some people do it sitting in a chair, starting with the feet
flat on the floor; that's good for people who already have working
arches and want further improvement in function.
Another version can be done sitting against a wall with knees bent
and feet on the floor near the buttocks.
Foot Hinging & Rotations
This is a movement sequences for feet & lower legs that Ida Rolf
got from Mme. Mensendieck; it's the pedal equivalent of the leg
rotations, and starts in the same position:
Sit on the floor with your back against the wall and your legs
straight in front of you, feet resting on the centers of the heels
with the inner ankle bones (malleoi) horizontal to each other.
Point toes down (distal).
Point whole foot down.
Toes back toward your head.
Lengthen the backs of your legs to let the heel out long so the
foot points back toward your head.
Check the arches and make sure they're aligned (even on both
feet).
Toes still up, come down with the ball of the foot.
Release toes, let feet fall apart.
Repeat three times.
Besides this basic version, the sequence can also be done lying
down. Some people do it sitting in a chair, starting with the feet
flat on the floor; that's good for people who already have working
arches and want further improvement in function.
Another version can be done sitting against a wall with knees bent
and feet on the floor near the buttocks.
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