Hello?
Welcome to Restorative Plotting.
My name is Victoria,
And today we'll be focusing on a very important life skill.
Which is single leg work.
Balancing and stabilizing.
As we think about our single leg balance and stability.
We cannot bypass.
The feet.
The feet truly are our foundation as we go across that arch.
We do want to think about keeping them supple and open,
Nice and broad and wide.
So that they can really Support us.
Curling and wrapping and lengthening those toes around the ball.
Strengthening our arch with a nice bend.
Extension of the toes as well.
And just assessing how does that foot feel as we are parallel with our feet,
Front,
Back.
Let's go to the other side.
Trying to keep our foot.
Feeling good.
And healthy and balanced.
Is so helpful.
For broadening that base.
Of support.
That ropey bits in those arches.
And then here's the toe,
Rock,
Lengthen with the lift.
I definitely recommend regular foot opening.
It has helped me quite a bit with some Hammer toes,
And then.
Didn't break this big toe,
Which sort of likes to drift to the side like it's thinking about being a bunny.
So,
Trying to stay on top of foot health.
It's not just great for your feet,
But right,
It affects our whole chain of balance.
Let's start off by engaging our core with chest expansion.
Thinking about our center of mass organized over the arches.
Our broad,
Wide,
Open feet supporting us.
Equally weighted between both of the legs.
As the core pulls into the spine.
The chest opening up.
Working the back.
Of the arm and shoulder.
And of course,
Here's the stability challenge.
Staying over those arches and not rocking back.
With the resistance.
Like an oak tree in a storm,
You are solid and engaged.
Our feet are open,
Our core is on.
Let's explore that single leg balance and stability with a little resistance going into Penguin.
Standing on that support leg.
While we lift the other side.
Trying to feel how the core is really the connector.
Between our arms and legs.
So on that support leg,
We're finding that big toe,
Inner chain.
And on the lifting leg.
Finding the outer leg.
And if this is too challenging for you,
Please Let go of the band,
Hold onto the wall or a chair.
And work.
Your way up.
Thinking about the poor.
And dialing in to the inner.
And outer leg chains.
That lateral system is so important.
Challenging our alignment and single leg balance.
1,
2,
3,
Stop.
Thinking about that support leg,
That whole inner and outer leg chain,
Which we just prepped.
And then on that lifting leg.
Letting that hip drop,
The band is supporting us.
The knee is in alignment with that front hip bone.
And over the ink wall.
Stepping down,
Driving that effort through the core,
Which is pulling the belly button into the spine.
This is challenging for sure.
Let's do one more.
Good,
Let's do the other side,
Making sure you have enough.
Resistance in the band so that It's really supporting you and then it doesn't go slack.
On the lifting.
On the support leg,
It's easy to dump into that outer.
Trying to really find that inner line.
I'm the next.
And shoulders be free.
Standing tall on that band.
Thinking about the alignment,
If you have a mirror in front of you,
That is a good idea.
Tool to use as we engage our neuroplasticity.
And direct that alignment.
The body's pretty sure that whatever you've been doing is the correct baseline,
So.
.
.
Here's an opportunity to challenge it with some new patterns.
I hope you found the single leg balancing exercises to be helpful.
Trying to maintain strength and balance throughout our lives is so important.
Walk tall,
Walk strong.
Hope to see you next time.
Bye-bye.
