Issue link: http://www.bodysensemagazinedigital.com/i/1195500
14 Body Sense KNEELING TUCKED TOES STRETCHING AND STRENGTHENING • Begin in a kneeling position with your hands on the floor in front of you to support your body weight. • While kneeling, curl and tuck all your toes under your feet and, if it feels safe for your knees, begin to lift up into a kneeling position so your hips come directly above your heels. • Keep your hands on the floor in front of you for support until you are able to rest your hands on your knees. This may take some time and may not be for everyone. • Be patient and kind with yourself as you slowly open into your plantar fascia. Sustain the stretch for 30 seconds and work up to 3–5 minutes to help rebuild your arches and heal foot issues like plantar fasciitis, hammertoe, and pronation. Practicing your favorite healing moves for five minutes daily will often provide better results than practicing for an hour every other day. Committing daily to a little self-care and TLC for your feet generates a strong foundation, a launchpad for a healthy spine, and a clear mind from the ground up. Heath and Nicole Reed are co-founders of Living Metta (living "loving kindness") and want everyone in the world to enjoy the experience of befriending their body. The Reeds lead workshops and retreats across the country and overseas, including Thailand, Hawaii, and France, and have been team-teaching touch and movement therapy for 18 years. In addition to live classes, the Reeds offer massage therapy and self-care videos, DVDs, and online trainings, which can be found at www.livingmetta.com. Every time we take a step, a chain of events is activated to support movement forward, backward, or in any other direction desired. Collectively, the foot and ankle structures host 26 small bones that form 33 joints and over 100 muscles, ligaments, and tendons to connect and allow the dynamic nature of the foot to meet everyday demands.