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Sole Training® with Stacey Lei Krauss

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Sole Training® with Stacey Lei Krauss Sole Training® with Stacey Lei Krauss Sole Training is a foot fitness program based on two sequences. The self –massage sequence is restorative and therapeutic; compare it to a yoga class (for your feet). The standing sequence promotes strength, endurance, flexibility and coordination; compare it to a boot-camp workout (for your feet). These exercises work; we’ve been doing them for over a decade. *The Sole Training® video download is available at willPowerMethod.com What is foot fitness? Building muscular strength, endurance, flexibility and neuro-muscular awareness in the feet and ankles. What are the benefits of foot fitness? According to Vibram FiveFingers®, exercising while barefoot, or wearing minimal shoes provide the following benefits: 1. Strengthens Muscles in the Feet and Lower Legs Wearing minimal shoes, or training barefoot will stimulate and strengthen muscles in the feet and lower legs, improving general foot health and reducing the risk of injury. 2. Improves Range of Motion in Ankles, Feet and Toes No longer 'cast' in a traditional, structured shoe, the foot and toes move more naturally. 3. Stimulates Neural Function Important to Balance and Agility When barefoot or wearing minimal shoes, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility. 4. Eliminate Heel Lift to Align the Spine and Improve Posture By lowering the heel, your bodyweight becomes evenly distributed across the footbed, promoting proper posture and spinal alignment. 5. Allow the Foot and Body to Move Naturally Which just FEELS GOOD. [email protected] Sole Training® 1 Sole Training® with Stacey Lei Krauss Sole Training® Massage Sequence preparation: mats, blankets, blocks, towels, foot lotion time: 3-10 minutes when: prior to any workout, after any workout, before bed or upon waking EXERCISE EXECUTION FUNCTION Use your fingers to lengthen your toes: LOCALLY: Circulation, Toe flexibility and mobility leading TOE • Long stretch (3 joints except Big Toe) to enhanced balance. GYMNASTICS Use your fingers to spread your toes: STIMULATES: • Splits (forward and back) Sinuses, Eyes, Ears, Pituitary Gland, Neck, Equilibrium • Splits (wide) • Fans Use your thumb finger to work deep between the LOCALLY: Circulation, Releases adhesions and scar TRANSVERSE bones; manipulate and tenderize the soft tissue tissue in transverse arch area ARCH between your 5 metatarsals. STIMULATES: Heart, Lungs, Shoulder, Diaphragm, Thyroid, Thymus, Solar Plexus Use knuckles or elbow to massage the long arch LOCALLY: Circulation, Flexibility in Long arch, stimulates LONG ARCH (and plantar fascia) of your forefoot. Use deep arch awareness, relieves general foot cramps / pain sweeping motions. STIMULATES: Spleen, Kidney, Ascending & Descending Colon, Pancreas, Adrenals, Bladder, Intestines, Liver HEEL Using your knuckles as a small “meat tenderizer” LOCALLY: Increased circulation and revitalization AWAKENING gently pound, plump and circulate the area STIMULATES Pelvis, rectum, sciatic, ovaries/ testes around the calcaneus (heel bone). ACHILLLES Use your thumb and first two fingers to squeeze the LOCALLY: Awareness, flexibility, relaxation TENDON & base of your Achilles. Wrap hands around ankle STIMULATES General reproduction, elimination FRONT ANKLES (facing each other). Create gentle warmth by “wringing” out the ankle. Sole Training® Standing Sequence preparation: equipment free, shoeless time: 3-10 minutes when: prior to any workout EXERCISE EXECUTION FUNCTION LANDING PAD + -Lift toes off the floor and recognize full landing pad Neuromuscular coordination leading to greater TOES space muscular recruitment for balance and agile -Lift toes up as high as possible movement -Spread all 10 toes out as wide as possible Toe strength, endurance, mobility, flexibility TOE CHALLENGES -Lift all ten toes up. Increases neuromuscular coordination for toes -Tap 5th toes (pinkie) to floor Overall foot strength, endurance, mobility -Tap 1st toes (big / great) to the floor -Bring 5th and 1st toes down – keep middle toes up FOOT FOLD -Lift heel up. Pop the heel up and down (may be Stretches plantar fascia * rhythmic) and roll across the landing pad. Weight bear Increases ankle and foot mobility through joints and ROCK & ROLL on foot. muscles * * -Inversion and eversion at ankle Increases flexible strength in ankles and lower leg SMART TOES & -Grip the ground with your toes and release Strength, endurance, flexibility of toes and foot. DOMING -Grip and HOLD -Focus on the long arch of the foot and lift up [email protected] Sole Training® 2 .
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