SXr4 4 of 6 training phases
Proprioceptive Conditioning Training to have greater control over your body including your feet and ankles. Prevent injury executing the proper technique for sport and every day activity. 
What Gets Measured, Gets Managed
Identify your physical strengths and weaknesses utilizing the  Fitness Level Test Guide.  Feel inspired as you condition your body to prevent injury, be balanced and in harmony perfecting your form technique. Use the Posture Guide and become more self aware preventing injury with confidence building strength conditioning positive energy flow.
Your Spirit, Mind, and Body in harmony 
The more self-aware you become correcting posture, breath, and attitude, the more in harmony your spirit, mind, and body become. If you have been sitting a long time, Get up now
Foot Stability and Ankle Mobility 
Faulty postural mechanics and poor spinal alignment from foot and ankle dysfunction accelerate the aging process. When the feet, ankles, and toes function with proper body mechanics, the shock absorption capabilities of the lower body have better stability. Foot stability and ankle mobility exercise improve the entire kinetic chain allowing for the increased potential to prevent injury from head to toe.
Can you feel how your weight is distributed
Check for muscle imbalances to correct posture. Test where your weight distribution is located and eliminate pain.  Our feet are designed to walk on soft, natural and uneven terrain. Learn what the best sneakers/shoes are for you and if you need balance arch supports. Adjust your posture and restore the body's structure and biomechanics by realigning the joints
1. Stand bare feet on a level floor (hard surface)
2. Arms by your side, relax your breathing, close your eyes and feel how your weight is distributed.
3. After you complete the test answer the following questions to know if you need to correct any imbalances.
___ More weight on the left foot
___ More weight on the right foot
___ Weight bare on the outside of your feet: Supination which occurs when weight is placed on the outside of the foot while walking or running. 
___ Weight bare on the inside of your feet: Pronation occurs from excessively rolling feet inward, causing the outer part of the heel to make contact with the ground and the feet to flatten too much.
___ Weight more on the back of your heels: Dorsiflexion
___ Weight more on the balls of you r feet: Planter flexion occurs 
___ Weight feels evenly distributed
If you have trouble feeling where your weight is dominant just by standing barefoot, another way to test weight distribution is by wetting your feet and standing on a brown paper bag or cement surface to see your foot print.

Foot posture is generally characterized by the contour of the medial longitudinal arch, and is typically divided into well balanced or normal (rectus), low-arched (planus), or highly-arched (cavus) categories. Several techniques, including visual estimation, footprint parameters and radiographic evaluation have been used to classify foot posture. Which one is close to your footprint?
Well-Balanced: Arch naturally supports your body weight and pronates (downward) normally under load.
Flat Foot: Also known as "Fallen Arches" Flat foot is flattening or sagging of the arch and inward roll of the ankle.  Symptoms include: Ankle, heel or lower back pain, arch pain, poor posture and slouching. Tired or achy feet after prolonged standing or playing sports.
High Arch:  Foot does not roll in enough to support the bodyweight, results in fatigue. High arches do not cause symptoms in all people but If symptoms develop, they typically include: Pain and cramping in the ball of the foot, lateral ankle instability, often causing twisting, tripping, and sprains, hammertoes (bent toes) or claw toes (clenched toes), plantar fasciitis  (inflammation of the tendon that runs between the heel and toes), calluses on the ball, side, or heel of the foot, knee, hip, and or low back pain.
Correcting Foot Posture With Exercise
Walking barefoot on sand can improve the posture of your feet, and is a great way to stretch and strengthen the feet and calves. The following are a few more exercises for healthier feet.
Towel Toe Grab
 This exercise is specifically designed to strengthen the muscles that raise the muscles rotating lengthwise through the arch. Simply start by sitting with good posture, both feet on the floor in front of you and place a small towel under your right foot. Grab the towel by curling your toes and forefoot while raising the arch of your foot off the floor. Repeat 10 times, then switch feet.
Short Foot Exercise
 The short foot exercises are intended to build strength, stability, and endurance through the muscles and tendons that support the arch. To begin this exercise, sit in a chair with good posture while planting both feet on the floor at a 90-degree angle with your toes straight forward. Starting with your right foot, flex the muscles through your arch without curling your toes. Hold for about 5-6 seconds and release. Repeat exercise for another 5-6 seconds, then switch to your left foot. Once you have done both feet, reposition your feet a little further out and repeat the exercise again, one foot at a time. Continue to inch your feet out until you have performed the exercise 5 times on each foot.
Toe splay
Enhance the strength of the feet.
Sit in a straight-backed chair with the feet gently resting on the floor. Spread the toes apart as far as possible without straining. Hold the position for 5 seconds. Repeat this motion 10 times.
Once some strength has been built up, try looping a rubber band around the toes. This will provide resistance and make the exercise more challenging.
Toe raise, point, and curl
Sit up straight in a chair, with the feet flat on the floor.
Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground.
Hold this position for 5 seconds before lowering the heels.
For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor.
Hold for 5 seconds before lowering.
For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds.
Build flexibility and mobility by repeating each stage 10 times.
Balance and Coordination
Tree pose: (see background image), known as Vrksasana in Sanskrit,(vrksa meaning tree, and asana meaning pose) is a basic yoga pose used to promote grounding, balance and centering. 
The Tree Pose strengthens and tones the leg muscles, ankles and feet as well as the inner thigh. It opens up the muscles of chest and shoulders and stabilizes core musculature, especially of the hips and spine.  The following 4 versions are modified to advance so you can be progressive with balance exercise.
Tree Pose Reclined: Lie on your back with your legs out in front of you and together. 
Bring your left knee up to your chest. 
Place your right hand on your right hip to prevent you from rolling to the left. Exhale and open the left leg to the side, foot on the inner right thigh, bent knee moving toward the floor (you may need to place a block under the right knee if it is not supported by the floor). Take 5–10 breaths, then switch sides.
 Tree Pose Wall Support: Start in Tadasana, (mountain pose, standing position) with your right side about half an arm’s length from the wall. 
Raise the right arm and place the right hand on the wall for support. Shift your weight into the right leg, and on an inhalation bend the left leg, bringing the foot to the inner thigh. Keep the right leg firm and both hips facing forward. Lengthen both sides of the waist equally. Take 5–10 deep breaths before practicing on the other side.
Tree Pose Complete: Start in Tadasana, with your legs shoulder-width apart and arms at your side.
Shift your weight to the left foot and bend your right knee bringing it off the floor slightly. Reach down with your right hand and grasp your right ankle.
Bring your right foot up and place the sole against the inner thigh of your left leg with the heel as close to the groin as possible, avoiding the knee with toes pointing to the floor. Turn the right knee outward to open the right hip.
Rest your hands on the top of your pelvis and make sure it is parallel with the floor, left hip directly over your left foot to aid with balance. Firmly press the sole of the right foot against the inner thigh, while resisting with the outer aspect of the left leg.
When balanced, bring your hands together in front of your chest in Anjali Mudra and focus on a fixed point on the floor about five feet in front of you.
You can also bring hands above your shoulders, opening up the rib cage and placing them in a V-position.
Stay in the pose for 30 seconds to one minute. When ready, exhale and bring the right foot to the floor. Repeat the Tree Pose, but this time with the opposite foot.
Kinesthetic & Proprioception Conditioning
Learning any new motor skill involves training our proprioceptive sense. The ability of the central nervous system to communicate and coordinate the different parts of the body. Anything involving moving arms or legs in a precise way without looking at them, invokes it. Integration of the mind and body combining balance, strength and quickness results in a heightened ability to make spur-of-the-moment decisions with responsive reflexes and better control to prevent injury.​​​​​​​
Coordinating Your Motion Patterns
When you start new exercise patterns, the nervous system builds new connections. As you exercise more, you create and grow a stronger series of connections. Try the following exercises that can effectively train your proprioceptive sense.
Quadruped Leg Extension
Works Back, Core, Hamstring, Glutes. (see below for directions)
 Quadruped  Leg Extension

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Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral spine throughout, and keep the hips and shoulders level. Keep the arms straight, grip with the fingers, and extend one leg behind you. Point your toes, squeeze the glutes, and reach your foot back rather than up. 
Pause at the top, hip full extended. Actively reaching your leg behind. Return to the start, switch sides and repeat practicing slow controlled repetitions. If you have any questions, please don't hesitate to ask the coach who is happy to help.
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