Ankle Sprain from the ground up! - 20 min
BETWEEN 15 & 45 MIN
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19m
Level 2 - Pace: Slow
Have you ever sprained your ankle? Did you do a proper rehab? If you didn’t that’s why your ankle sprains are recurring over and over. Our body is very much connected, and we can’t stop at the ankle for a good rehab, we need to go a little higher up! Check out the Guide for Ankle Sprains to learn more.
Fake towel (side work a lot)
Rescue LOOP Turn out, parallel, gas pedal, lotus, inversion
Proprioception of the anterior talo-fibular ligament: knee straight, foot in ER, toes must be up, lateral foot on the ground, fibula in internal rotation
Proprioception of the Barcow ligament: Foot in ER, knee bent, weight back, lat toes up?, tibia turns out, fibula turns in. Feel the shake
Bicep femoris stretch
General Sacrum
L5-S1
Up Next in BETWEEN 15 & 45 MIN
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Lifting the Arch L1 - 6 min
Level 1 - Pace: Slow
The foot has a CORE, and we need to make it as strong as our abs. The vault of the foot sometimes collapses and puts our whole body in danger of compensation. With this quick sequence you’ll give the foot a boost of activation in just 6 min! -
Pilates Mat w/Towel - 28 min
Level 3 - Pace: Moderate
This is an intermediate/advanced mat that moves at a fast pace and is characterized by advanced variations of the exercises. Make sure to leave things out if they don’t suit your body. We’ll use the towel to support and challenge. Most importantly, by pulling the towel lo... -
Anti-Gravity ELDOA - 40 min
Level 2 - Pace: Moderate
ELDOA has the characteristics to defy gravity but when you deal with a curvature in the spine (scoliosis) the anti-gravity component is even more important. ELDOA is great for different purposes and it’s very helpful with cases of scoliosis
Warm up, L1-L2, T11-T12,T12-L1...
