Although the new e-book: High Heel Healing: Using Feet and Legs Efficiently for Improving Posture & Enhancing Exercise and Sports includes hundreds of images - from photos to composites and overlay illustrations, some of which are interactive - there are also twelve two-minute videos showing the foot function and alignment principles of the e-book in action and motion.
Above are snapshots from 9 of the 12 videos in the High Heel Healing E-Book including exercises or activities or stretches with a stability ball, a roller under the knees, a latex strap & a Pilates reformer footbar. You see some moves are performed sitting, some lying-down and some in upright walking.
Hamstrings Stretching, Hip Joint Mobility, Arch Support, Ankle Stability, Knee Pain Relief, Sitting Stretch, Hip Muscle Toning, Improved Posture & Grace, Stability Ball Moves, & More
One of the overarching principles within this e-book - which underscores the way which I, the author Herald, founder of Backbone and Wingspan®, teach foot function for spinal support and strengthening back muscles to support the spine - is how muscle toning and proper alignment go hand-in-hand. In other words, form follows function: you learn to take the time to align and set up connection between key skeletal parts of the body and forge the heel-to-hip relationships - then the muscular tone becomes lean - from the lines in the body - particularly the leg lines and spine - from those lines being open and unobstructed. It's more than just an energetic flow - it's that the muscles, fascia, skeleton and joints are all working with integrity and in sync with one another - and it begins with heel leverage.
Above is a page from the e-book which shows the heel-levering principle in three different ways: with the heels in contact with a stability ball, with a roller under the knees and upholstered surface behind the heels, and in a seated position using the hands on the heels to sense the levering directional force. Experiencing heel levering in different ways promotes the universality of the heel leverage principle.
Of course, you learn ways to align the body and forge relationships gradually - and I have found that the best way to learn is to experience the same or similar principles while in different positions: seated, lying down, standing, walking - but not always in that order, although it is best to learn the same principles in all these different positions. The advantage to learning this way is that then you can apply the principles - which are universal - meaning the principles have an underlying intergrity that applies to all movement and posture - you can apply the principles which become second-nature in your body - to whatever activity, exercise routine or sports endeavor that you choose: running, kayaking, sitting at a desk or on an airplane, cycling, Pilates, yoga, weight-lifting, cross-training - universal principles serve you at any and all times because they're in sync with the way the muscles relate to the skeleton and the joints.
Although the hamstrings are muscles and the ITB is connective tissue, the leverage of the heel into an elastic strap - or a fabric yoga strap could also be used - helps create stability of the thigh bone into the hip socket.
Thus whether you wish to release the back-of-the-leg hamstrings or the side-of-the-leg ITB, stabilizing the ball-and-socket joint is essential.
In the video for the hamtrings stretch, you view the woman's body more from the backside of the leg and the focus is more on the sits bone. This is the top photo.
In the video for the ITB stretch, you view the woman's body more from the side, and you see more about how to stabilize the entire hip structure by using the downwardly-extended "support" leg as shown in the bottom photo - in which the leg extended with the roller under the knee is emphasized.
Typically, you'd stretch the hamstrings first and then release the iliotibial band, but when you learn in this e-book, one stretch helps you understand the other one better.
The "heels rocks" video is perhaps the most simple move demonstrated within the e-book, although it's challenging for someone to discover the subtlety of slightly fluttering the toes so that the heels deepen their levering contact into the surface behind them. This is shown in the upper photo to the left - with the roller under the knees.
However, when you take time to lay on the back with a full upholstered surface behind the heels and learn to gently rock the backs of the feet without tensing the insteps or the toes, then when you stand up in high heels, as shown in the bottom photo, your heels will be able to use simple the contact of the sling-back straps on the stilettos to create the level of leverage to take work and weight out of the ball of the foot and the toes. This allows you to walk with empowerment and more grace and ease.
But you could also use the heel rocks activity to empower the connection from the heels to the hamstrings to the backs of the hips which would also serve you in walking - or running - or cycling - in any shoe. What's illustrated, videographed and explained in the most simple anatomical details - with each block of text supported with photo or artist imagery - are these heel levering and leverage principles - whether using an elastic strap, a resilient stability ball or an upholstered surface - to grant you the sensory experiences sitting or lying down - which you then take into standing, walking - whether in high heels or in sneakers, and running - whether on a track or a treadmill.
The principles are universal - and you choose how you'd like to use them. The more you can relate the same sensory experiences - with different levels of exertion - or with slightly different levels of contact or subtle directional force - the more that levering the heels becomes leverage for your posture, your back support, your spinal length, your life. We all wish we had more leverage in life, don't we?
Purchase this e-book, rated with five stars. Read reviews here :
High Heel Healing: Using the Feet & Legs Efficiently for Improving Posture and Enhancing Exercise & Sports
and get more leverage, more heel-ing and more grace and ease - and comfort.
This intro video for the e-book shows more from the selection of videos:
Even though the e-book is entitled
High Heel Healing,
the information is not merely for women, nor merely for women who wear high heels.
It's truly a comprehensive book about foot function for spinal support.
So many men can get advice about hamstrings, ITB and lower back as well - and it can help women wear any type of shoe more comfortably - and it will assist both men and women to exercise, walk, run, sit and cycle more efficiently.
Thanks for taking time to read this blog.
Please comment with thoughts or questions. - Herald
Also read the Related articles shown below for more ways to use the heels.
You can also reach me at the links below: