Wall Drop is the one of the most effective Egoscue Method exercises for mitigating symptoms of pain all over the body. This is because it targets change through one of the areas of the body which is most likely to compensate - our feet. When our feet are neutral and we get a deep stretch through our calf, it stretches the posterior chain of muscles up the leg and into the pelvis, and can crank our pelvis into a more neutral position (which then affects the rest of the spine too).
You need a slant board off Amazon (buy wooden not plastic - more stability) or two yoga blocks and a large wooden chopping board.
1) Make sure your feet are fully parallel and the base of your ankle lines up with your 2nd/3rd toe.
2) You always want to make sure you're feeling a stretch through your calves, if you're not, up the gradient on the slant board or adjust your feet.
3) Can you raise the arches in your feet?
4) Make sure you feel your ankles, calves, bum and shoulders evenly against the wall.
5) Try to relax the other muscles in your body whilst you're doing this.
At the end of this video I show you how to use a block or strap to change the demand through the pelvis. The block is very good for supporting knock knees from fallen in (which helps you access the muscles in your hips more) and the strap is very good to push out against which works muscles like your tensor fascia latae (TFL) in the side of your hips. The TFL is commonly a very weak muscle in a sedentary world.
As with anything, do not do Wall Drop if it exacerbates your regular symptoms of pain. It is generally very good for people with a rotated or elevated pelvis, a posterior pelvic tilt, foot pain or shoulder pain but everyone's body is different so it is hard to generalise. Wall Drop may give you a deep uncomfortable stretch, or you may feel a shift in your lower back, but it doesn't mean it's causing you pain.
You need a slant board off Amazon (buy wooden not plastic - more stability) or two yoga blocks and a large wooden chopping board.
1) Make sure your feet are fully parallel and the base of your ankle lines up with your 2nd/3rd toe.
2) You always want to make sure you're feeling a stretch through your calves, if you're not, up the gradient on the slant board or adjust your feet.
3) Can you raise the arches in your feet?
4) Make sure you feel your ankles, calves, bum and shoulders evenly against the wall.
5) Try to relax the other muscles in your body whilst you're doing this.
At the end of this video I show you how to use a block or strap to change the demand through the pelvis. The block is very good for supporting knock knees from fallen in (which helps you access the muscles in your hips more) and the strap is very good to push out against which works muscles like your tensor fascia latae (TFL) in the side of your hips. The TFL is commonly a very weak muscle in a sedentary world.
As with anything, do not do Wall Drop if it exacerbates your regular symptoms of pain. It is generally very good for people with a rotated or elevated pelvis, a posterior pelvic tilt, foot pain or shoulder pain but everyone's body is different so it is hard to generalise. Wall Drop may give you a deep uncomfortable stretch, or you may feel a shift in your lower back, but it doesn't mean it's causing you pain.
Wall Drop - Egoscue Method postural alignment and fitness ireland | |
4 Likes | 4 Dislikes |
99 views views | 140 followers |
People & Blogs | Upload TimePublished on 24 Jun 2019 |
Không có nhận xét nào:
Đăng nhận xét