Michelle Edmison

Your FOOT CORE and PELVIC FLOOR are connected. ✅ Neurologically ✅ Myofascially ✅ Biomechanicaly 🏃‍♀️Do you think our bodies are trying to tell us something??? They need to be connected. If they aren’t connected it will blow your mind when you get them connected. Stay tuned for a few of my favourite ways to get that connection. #footcore #pelvicfloor #stability #footpain #pelvicpain #groinpain

Free class THE STACK at the link in my bio to learn to integrate these muscles and support your body . If you don’t know how to pressurize your core… then it’s a flat tire. ⚠️It doesn’t matter how STRONG the tire is. ❌One of the biggest misconceptions about CORE in the health and fitness industry is that CORE is about strength. ✅Core is about QUALITY OF STABILITY. INTEGRATION of Core muscles. NOT strength. The majority of people I see in the clinic are not integrating their core muscles and are forced to use a TENSION strategy…stabilizing from the OUTSIDE IN. When core muscles are balanced and integrated optimally it creates a PRESSURE strategy…stabilizing from the INSIDE OUT. CORE is a part of EVERY move you make. 🔥Want to level up EVERTHING in your body - breathing, mobility, power, strength, posture….get a better CORE STRATEGY and learn to integrate your core muscles to create intra-abdominal pressure(IAP). It feels great and will take you places you've never been. ✨Check out the link in my bio for a free class THE STACK and learn to integrate these muscles and support your body. #breathing #core #intraabdominalpressure #iap #mobility #stability #DNS#DynamicNeuromuscularStabilization#DNSrehab#diaphragm#movement#DNSrehabilitation#PragueSchoolOfRehabilitation#DevelopmentalKinesiology#DevelopmentalPositions #Posturalrestorationinstitute #pri #corestrength #strength #physicaltherapy

IMPROVE THE DYNAMICS OF YOUR LOWER RIBCAGE. Fancy language for simply getting better at what happens around your lower ribs. I believe this is the most important area in our body. It is also the site of one of the BIGGEST tug of wars in our body…we all know it, rib flaring in the front and compression in the back. Why bother improving this area?? 1️⃣ Your diaphragm is your primary muscle of breathing. If it isn’t positioned properly then you will be using your accessory muscles of breathing as your primary muscles and be pulling air into your lungs with your neck and shoulders for your 20-25,000 breaths in a day. 2️⃣ Your diaphragm is what makes your core work. It stabilizes you from the inside out. With out your diaphragm your can’t pressurize your core…which means you may have a strong core but it will be a flat tire. 3️⃣ This area is one of your 4 primary centres of rotation…if it is compressed you can’t move here and you won’t be able to access athletic separation, alternating reciprocal motion…you will be fighting yourself in life and feel like a penguin. 4️⃣ Autonomics are here…you don’t want to get stuck in your sympathetic nervous system. 5️⃣ Your entire abdominal wall is innervated by the T6-12 segmental nerves. Compress them and you won’t ever get your abs working optimally. 6️⃣ This area is the piston that gets your arm over your head! 7️⃣ Your ribcage attaches to your pelvis. What happens up there affects your pelvis position. I ran out of time but I haven’t ran out of reasons. 8️⃣ POSTURE is not about shoulder strength… posture is about a strong ribcage! ✨Coming up ASAP…ways to get started. # 4 on the mobility checklist IMPROVE THE DYNAMICS OF YOUR LOWER RIBCAGE The full mobility checklist coming to the membership later this week. #ribs #backpain #core #breathing #prination #posturalrestoration #rehab #physio #movement101mobilitychecklist

⚠️This is a MISSING area on most people. Almost every new patient I see with knee, foot, back or hip pain DOESN’T pass the test. 🔥They cramp right away This = neurological confusion from not being used (disconnect and weak) Strengthen and connect to your hamstrings and all of a sudden pelvis pain, back pain, knee pain, foot pain goes away…even breathing and anxiety gets better. Not to mention tight calves and hammies . ▶️ Hammies are an important part of your posterior chain (superficial back line)…which you SHOULD be using for walking ( many of us get stuck only using our hip flexor ) ▶️ your plantar fascia need your hamstrings because they are the whip at the end of the posterior chain ▶️ your hamstrings control your knee like 4 pulleys. ▶️ They are the gate keepers for your hip and pelvis - they position and align your pelvis…which aligns your hip, allows your ribcage to stack over the pelvis (which changes your breathing and your nervous system .) There are LOTS of variations with the roller but I love this ECCENTRIC challenge. You can also do : Wall bridges ( my last post) Hamstring bridge walkouts Nordic curls Harop curls Razor curls PRO TIP - Core needs to be #1 here. Don’t let this get into your back. Keep pelvis and ribcage strong. - Check your core between each rep. - Each rep is SLOW MINDFUL and INTENSE - make sure your feet don’t start to turn out (that means the outer hamstrings are winning and we want balance) - Keep breathing😉 ✨make sure your hamstrings are part of your life. #hamstring #hamstringstrength #physio #backpain #hippain #kneepain #footpain #core #breathing

🔥Foot core progressions I LOVE THIS TECHNIQUE If you did my last post on foot core MAKE SURE THIS NEW STRENGTH IS CONNECTED TO THE REST OF YOUR KINETIC CHAIN. ✨That starts with your hamstring and posterior chain. Tips ▶️ Set up at a wall -further away = more hamstring -closer = more glute ▶️ Core ON = ribcage and pelvis connected ▶️ Prepare your foot - Toes long flat and wide ▶️ Add hamstrings and glutes - hips off the floor ▶️ Add foot core - heels off the wall - keep toes long and straight ( no clawing or deviating) ▶️ Work up to 50 reps Options -2 legs -1 leg -rise up and down ⚠️ make sure your toes aren’t lifeless ( go back to my last post if they keep dropping off and build this connection) BONUS : next time you go for a walk think about this pattern. Make sure you are getting into your foot core and posterior chain when you walk.. Enjoy! #feet #foot #footmobility #footstrength #footcontrol #barefootstrong #footcore #foothealth #footcare #plantarfascitis #shinsplints #bunion #movement101membership #becomemorebarefoot #physiotherapy #rehabilitation #mortonsneuroma

We all need this. 🦶 TOE STRENGTH Toe strength is : ▶️ the #1 predictor of falls in the elderly (which carries a huge morbidity rate ) ▶️ correlated with increased performance ( speed, and vertical jump ) in the young ▶️ correlated with decreased foot pathology in the young 🔥These banded toe flexion drills are the perfect place to start. Seated MTP flexion Over a block - FULL range Squeeze a block - integrates adductors Toes out ( tibial ER) Toes in ( tibial IR) Individual toes 1-5 Standing - toes out ( hip ER ) not shown - toes in ( hip IR) not shown Squat Standing up from a squat ( integrate glute - not shown ) Staggered stance Staggered stance step up ( integrate glute) Parameters : -10 reps of each - 5 reps /hold each for 5 sec - turn each of these into pulses 🔥 ⚠️pro tips Set up your foot : -Foot tripod -Toes long wide flat ❌ no clawing allowed ❌ if you have a bunion try to correct your alignment with toe spacers or bands Toe spacers @naboso_technology Bands @soxsense_socks @blackboard_training @earthrunners ⭐️GOLD STAR ➡️integrate with your other 3 domes. When you press down also : ✅ breathe out ✅ lift your pelvic floor ✅ press your tongue to the roof of your mouth ✨NOW you have a strong foot that is connected to your body 🙌 #footcore #footexercises #bunion #plantarfasciitis #footpain

FOOT MOBILITY Get your foot ready for life - a 3 dimensional world. Get it ready for every surface you LAND ON , PUSH OFF OF and every direction you WANT TO GO. This clip is all about your midfoot mobility. If this area can’t MOVE ( Supinate - pronate - Inversion - Eversion) Then your ankle and your 4 foot is hooped. Not to mention all of your passive structures that will need to work much harder at absorbing ground reaction forces. Mobility is a marriage between joints, muscle and your brain. Flexibility, strength and control. There is no point in having MOTION if your muscles and brain can’t CONTROL it. This is what it’s all about. ✨Usable ranges of motion. This reel highlights - edges, rainbows, windshield wipers and the ankle/foot dance. LET’S GET THOSE 33 JOINTS MOVING! Thanks for watching! #feet #foot #FYFchallenge #footmobility #footstrength #footcontrol #barefootstrong #footcore #foothealth #footcare #plantarfascitis #shinsplints #stressfractures #mtss #bunion #achilles #movement101membership #becomemorebarefoot#tightcalves#footstretches #footpain #pronation#healthyfeet #intrinsics

✨I wish I knew this earlier. 💡If you want to MOVE well… YOU HAVE TO FEEL THINGS. ⚠️ Don’t get disconnected . 💡We are becoming more and more disconnected in the modern world. ⚠️NOT MOVING WELL because we don’t have the prerequisite sensory input to control our bodies and experience EFFICIENT movement. ✨ the relationship you have with yourself is the most important relationship you can have. I’ve been talking in specific about FEET because there is a significant decline in the sensitivity of your receptors in your feet. Check out my last 4 posts to build your reserve! *If we want to age well we have to DO BETTER AT FEET. BUT… The other area that blows my mind when we start to train the sensory side of movement is your JOINTS. Joint dissociation. Proprioception. Interoception Cortical representation of our joints in your BRAIN. It’s CRAZY how fast people feel better and move better when they carve out a little time to train their joints. I believe this is the #1 reason why @Kinstretch is so effective. (just ask anyone who has done my @kinstretch stretch 30 day mobility challenge.) It’s simple. Reconnected to your body. Learn to feel your body again. FEEL your feet FEEL your joints Proprioception Kinesthetic awareness Body awareness. Learn to move where you want to move, not where your body wants to move. If you want a top to bottom tune up… If you want to get reconnected to your body … If you want to learn to be a good mover, optimize mobility and physical longevity… The next Group 30 days kinstretch mobility challenge starts February 1. Mark your calendars. Details at the link in my bio. 🙌 In the mean time check out my FREE Kinstretch CARs routine at the link in my bio. Or … you can find a 30 day kinstretch mobility challenge and kinstretch classes for all of your joints in my membership. ❤️ Stay connected 🙌 FEEL things MORE 💡Explore the SENSORY side of movement. #Mobility #stretch #Flexibility #kinstretch #Yoga #Pilates #Rehab #Rehab

🔥Want to feel the power of your feet? Try this Human Toe Spreader Challenge This literally takes 1 minute and CAN CHANGE YOUR LIFE. 🧠 You need forefoot splay in order to use your foot the way it was designed. Test it for yourself. ⚠️ WARNING : This can be EXQUISITELY painful if your toes have been squished together for a long time. However…. There are 2 reasons why you should put yourself through this : 1- splaying the forefoot stimulates mechanoreceptors that ACTIVATE FOOT CORE. It’s really hard to activate foot core without it! 2- splaying the forefoot is what initiates the TIE BAR mechanism of your foot. This is responsible for 40%+ of the stiffness or stability of your foot at push off. ✅ Both are FREE STABILITY ✅ Both get you ready for PUSH OFF. BOTTOM LINE you will feel DRAMATICALLY MORE STABLE and connected to the GROUND when you have forefoot splay. ❌ If you don’t have forefoot splay you won’t be ready for push off. ❌ If you don’t have forefoot splay you will be asking other muscles, tendons, ligaments and bones to work harder than they were designed. Want to get serious about improving your forefoot splay? ▶️ do the human toe spreader challenge daily ▶️ treat yourself to TOE spacers ( I love the ones from @thefootcollective @naboso_technology @correcttoes ) ▶️ treat yourself to shoes with a wide toe box that respects the anatomy of your foot and aren’t designed based on outdated notions of foot function.( I like @xeroshoes @lemsshoes @wearpeluva @vivobarefoot @feelgrounds ) 🙌 now that you have stimulated your foot… It’s time to strengthen. Coming up three of my favorites. #feet #footpain #plantarfasciitis #bunion #hammertoes #mobility #stability #physicallongevity #physio #rehab #prehab #pilates #yoga

WHY stimulate between your toes? ✨I want to make sure this is CRYSTAL CLEAR what you are GIVING UP if your toes are not SPLAYED at push off. You are giving up: 1- Stability from your four layers of FOOT CORE that are pre-reactivated when nerve endings between your toes are stimulated . 2- Stability from the TIE BAR mechanism. This is a beautiful system of PASSIVE stability…totally FREE… that supports your foot. No splay = BYE BYE stability Image The transverse and longitudinal tie-bar system described as beam and truss mechanism (Reprinted from G.D. Stainsby, 1997, Annals of the Royal College of Surgeons of England, 79(1), pp. 60. Copyright 1997 by The Royal College of Surgeons of England). Without forefoot splay : ❌ You will not be ready for push off ❌ You will not be in high gear ⚠️ You will not be using your foot the way it was designed If you are not using these FREE SYSTEMS of stability, you will be asking other structures to work harder and take more load than they were designed. -Plantar fasciitis/fasciopathy -Achilles tendinitis/tendinopathy -Stress fractures -Hammer toes/ Claw Toes/Mallet toes -Fat pad migration -Bunions/Bunionnettes BEING BIPEDAL must be earned. Want to get serious about improving your forefoot splay? ▶️ treat yourself to TOE spacers @naboso_technology ( 20% off with code : movement101 ) ▶️ try my next post( 🔥the human toe spreader) ▶️ treat yourself to shoes with a wide toe box that respect the anatomy of your foot ( @wearpeluva @feelgrounds @xero @vivobarefoot ) Want to put your feet first? I have over 13+ foot classes to get you barefoot strong and 2 challenges. #feet #footpain #plantarfasciitis #bunion #hammertoes #mobility #stability #physicallongevity #physio #rehab #prehab #pilates #yoga

Why stimulate the bottom of your foot? ( image credit to @naboso_technology ) If you … ➡️ grew up in cushioned, supportive, tight shoes ➡️ walked on FLAT untextured surfaces most of your life ✨THIS IS FOR YOU FACT - there are reeceptors on the bottom of our feet which are designed to provide useful information to your brain and body so you can control balance, stability, posture and movement. FACT - if you are wearing supportive, cushioned shoes and walking on flat surfaces then you are not getting all of this information FACT - there is a significant age related decline in the sensitivity of these receptors FACT - stimulating our feet, getting them into different shapes, exercising them, moving them , etc can increase circulation, nerve fibre branching and reverse and prevent this degeneration and decline in sensitivity. If you care about mobility and physical longevity… ✅ begin transitioning to barefoot shoes ( large toe box, zero drop, less cushion and support) ✅ regain your forefoot splay ( coming up next) ✅ try my last post on foot wiping ( a fabulous way to stimulate these receptors ) and explore other textured surfaces including @naboso_technology ✅ try my FREE foot mobility class ( link in bio) ✅ walk in a natural barefoot environemen when ever possible I also have over 13+ foot classes and 2 challenges in the membership to get you barefoot strong References : Robbins S, Waked E. Foot position awareness: The effect of footwear on instability, excessive impact, and ankle sprain . Critical Reviews in Physical and Rehab Med. 1997, 9:53-74. Strzalkowski N, et al. Cutaneous affer et al. ent innervation of the human foot sole: what can we learn from single-unit recordings? J Neurophysiol 120: 1233–1246, 2018. #feet #footpain #plantarfasciitis #bunion #hammertoes #mobility #stability #physicallongevity #physio #rehab #prehab #pilates #yoga

Are you stimulating your feet?🦶 MIND = BLOWN Try the challenge yourself. FACT - there is an age related decline in the sensitivity of the receptors on the bottom of our feet FACT - You NEED the messages from these receptors if you want to to control movement, balance and stabilize your body. Without them movement is much harder. It’s like driving a car with a foggy windshield ( to quote @gaithappens) …or like listening to a symphony with ear muffs on ( to quote @dianelee). ▶️ by age 50 it takes 20% more pressure for these receptors to perceive a stimulus ▶️ by age 80 it takes 75% more pressure for these receptors to perceive a stimulus 🧠 No wonder old people walk around so cautiously, rigid and braced. THEY CAN’T FEEL THE GROUND 🎉 However if you stimulate these receptors, exercise your foot and get your foot into different shapes, you can prevent and even reverse this change. Foot wiping is a powerful tool to reverse these effects, improve your movement accuracy and experience what movement SHOULD FEEL LIKE. Try it yourself. ⚠️ Pro tip Feel like your feet are HYPERSENSITIVE? When our receptors for touch and vibration decline ( the ones we want) there is an increase in sensitivity for tickle and pain ( both travel on the Lateral Spinothalamic tract). That’s why tight areas on our body are often painful or ticklish. This gets better though! Thank you to @thefootcollective @correcttoes @Naboso_technology @human_locomotion @thegaitguys @gaithapppens @helenhallpfm @peterattiamd @drChatterjee @DNSrehabilitation @PosturalRestoration for contributing to our knowledge of feet how our body works so that we can feel better in our body and have it last a lifetime reference: Robbins S, Waked E. Foot position awareness: The effect of footwear on instability, excessive impact, and ankle sprain . Critical Reviews in Physical and Rehab Med. 1997, 9:53-74. #feet #footpain #plantarfasciitis #bunion #hammertoes #mobility #stability #physicallongevity #physio #rehab #prehab #pilates #yoga