I once read a question on social media from a master teacher who was in their studio after traveling ask, "Where do I begin?". A fellow instructor replied, "Footwork!". It was a simple, lovely answer, and our teacher was delighted and took the suggestion. 

Traditionally in Pilates, you start Reformer work with a series of movements called "Footwork". It's a great place to come into your center, move with ease, and start the correction process of general misalignment. "Footwork" consists of three pressure points: Toes, Arches and Heels. It ends with Tendon Stretch which brings the movement of all three together. This is done against the resistance of springs. This resistance helps the ankle, knee and hip alignment.  The springs teach your body, whether you are aware or not, how to use your muscles more efficiently, and ultimately, taking weight off of our bodies. 

I happen to be very interested in holistic health, leaning towards the spiritual. In Louise Hay's book, "You Can Heal Your Life", she has a dictionary look up of aliments. It has two columns, one, what is emotionally incorrect causing the "dis-ease", and two, a column to correct the emotional imbalance. Our feet have to do with "moving forward in life". Makes sense! When our feet are not working for a multitudinous amount of reasons: arthritis, breaks, circulation issues, we quite literally have a problem moving forward. 

In my experience for all the years I've been teaching, I love to see that foot aliments seem to be the easiest to alter, with or without consciousness. Pilates has plenty of opportunity to address our feet, regardless of if you are doing any apparatus work or mat work. Some places where you can easily accomplish any work on your feet is a Basic Mat. Just watching your feet, no matter the exercise, will be work regardless of a foot specific exercise. You can add articulation of your feet to Leg Circles, before you start the exercise. Romana would often have us just stretch the leg for those clients who were a little tighter. Why not add the articulation of your feet?!!

What I mean about "articulating" your feet is finding the "Toes", "Arches" and "Heels". I think the Leg Circles from the Basic Mat is a great place to start! You've warmed up your body with The Hundred and The Roll Up (or Roll Down, depending on your level). When you take your leg up, hold behind your thigh for a moment while you "point" and "flex" your foot. ("Pointing" of your foot would indicate that your ankle is long, and your toes are long. "Flexing" of your foot would indicate that your ankle is at a right angle and your toes are pulled towards you.) Notice how your foot moves! Does it go side to side, or circle? Is it easier to move your toes, and not so much your ankle? It is VERY important in Pilates to watch our bodies! Our bodies are smart and will do whatever we instruct. We just have to have the mindfulness and determination!

You can apply this articulation and mindfulness in your practice wherever you feel comfortable, not matter your level! There are a few other basic exercises that are beneficial to helping your feet become more mobile, and you can add to your at home workout routine. We used to call them "TV" exercises or "Pre-Pilates", as you can do them before and/or after your workout. One is called Towel Exercises, and probably many physical therapists give this exercise. You can do this sitting down or standing up, though you would want to work up to a standing position as a goal. You would use a towel, preferably a regular towel, not a washcloth or hand towel as they would be too small. Next, you would place your foot at the end of the towel, probably heel on the floor and your toes on the towel. Make sure your body is in alignment: Pilates Box is square (shoulder to shoulder/hip to hip, all lines connect…..your torso should look like a box), knees are over ankles and your knees are hip width apart. Now, curl your toes to pull the towel into you. Do this process three to five times in, and then push the towel back out. When you start, don't be discouraged if the towel barely moves. Some of us have very dormant feet, and it will take some time to wake them up! You may even experience dizziness or nausea. Don't be alarmed, it's common, and all the more reason why we start this exercise sitting down. 

These are just some examples of exercises you can do to have more mobility in your feet! I encourage you to try! Let me know how it goes! Please feel free to ask any questions in the "comment" section below! Remember, this is a friendly, loving site. Thank you for refraining from negativity or arguments.

Love, Light and Blessings,

Julia