Perform the following exercises barefoot to promote maximum contact between your foot and the floor and to allow the toes to spread and work most effectively. It is easy to do the pedaling exercise without proper control, so make sure that you focus on the detail of the movement and notice and stabilize any movement in your pelvis. Visualize the joints of your hips, knees, ankles, and feet moving freely, while your pelvis and upper body remain in alignment. Remember to practice the second exercise an equal number of times on each side.
1 Start in a standing position. Breathe in and feel your spine lengthen. Breathe out and engage the centering muscles. Peel one heel off the floor in a smooth movement as the knee moves forward. Lower the heel and repeat or the other side. Repeat five times.
2 Now practice alternate heel lifts of each foot in a continuous movement, starting to lift the heel on one side as the heel on the other side is lowered.
3 Try to achieve a rhythmic pedaling action, keeping your pelvis aligned and stable throughout.
Start from an active standing position.
Shift your weight onto one leg, while sliding the foot of the non-weight-bearing leg behind. Point the toes, keeping them in light contact with the floor.
Breathe in. On the out-breath, keeping your pelvis and torso stable, bend the weight-bearing knee to exert pressure on the toes of the other foot. Pause for a second and return to your starting position. Repeat five times on each side.
