Welcome to DAY 7
Self-Assessments:
- Ankle Dorsiflexion
- Big Toe Extension
Mobility Solutions:
- Ankle Dorsiflexion Stretch
- Seated Toe Extension Stretch
Diaphragmatic Breathing:
- Breathe through movement/flow
It is the final day!!! You made it! I hope you learned a whole lot, opened up your body and are feeling great!
As we made our way down the body, we end with the ankles, feet and toes. Often times, what is restricting low squats or decreasing power in the lower body is the ability bend adequately at the ankles and big toe. The big toe is often noted to drive power through the body in running and jumping (besides the booty).
Full ankle range of motion is measured when the knee is able to surpass the toes by 4-5 inches while maintaining neutral hips. This is harder than it seems! Overtime, as we sit more throughout the day, we lose the ability to fully bend through all of our joints. Bending, squatting, and having control of those end-ranges are imperative to maintaining a healthy body and preventing pain.
Hopefully by the end of this challenge, you’ve understood how the breath can work through movement. Just like any other muscle, it is important to build strength first in a static place (as we did at the beginning of the challenge) and then move into movement as you begin to understand the breath work. I am beyond proud of you for sticking it out until the end and opening the possibilities to what your body can experience!
Don’t Forget To Check In!
- Snap a photo or video of came up for you throughout today! (can be the self-assessments, mobility solutions, your full flow or just any photo discussing whatever came up for you throughout the breath work)
- Upload it to Instagram or any social media
- Tag (and follow!) @docjenfit and @themobilitymethod and use #createyourflow and join our mobility community!
- Keep an eye out for tomorrow’s video!
