Building Good Posture from the Ground Up

Photo: Balancing Eggs
robbinssports.com 

When we think of good posture we tend to think immediately of the back of our bodies: spine & shoulders. We spend a lot of time encouraging our students to "Sit up straight and pay attention". While the spine is one area that makes up overall body posture it doesn't begin or end there. Good posture actually starts in our feet.

Our feet are our base. Like the trunk of a tree, the base of a mountain, or the foundation of a building, the job of our feet is to support, balance and stabilize our bodies from the ground up as we are walking, standing, running, jumping and even when sitting. This is not an easy feat. (Sorry for the bad pun-I just couldn't help myself!)

In the absence of abnormalities of the foot, we are able to keep our upper bodies erect for extended periods of time. However, when feet are weak, flat, injured, confined in improper footwear, deformed or otherwise  not placed & used properly, this can have a collapsing effect on the entire body. This is especially important to keep in mind for children who have low muscle tone or poor upper body posture.

The  feet must be strong and stable enough to support not only the legs, but the torso, spine and head as well so that the body balances & aligns over the feet.  This is the foundation for all good posture & what provides the stability for all forms of healthy movement. We can tell the kids to sit up straight all day long and it won't improve their posture one bit until they feel stable at their base and from their feet.

To help your child's posture begin to improve, start with their feet. Try these simple activities and poses yourself and then with your child or students, 2 or 3 at a time. 

If you have time, go through them all. While watching TV is a great time to do this or in between activities or tasks as a transition. (Also very useful during standardized test taking. ). 

The key is to take boring exercises and give them new life-making a fun game for children to"play" rather than a monotonous routine to "do". If you make this a fun part of a child's daily activities, he will naturally take to it and eventually do it on his own.  

Keep words and instructions simple and use photos when available. (These are listed in order from easiest to most challenging. Modify number of repetitions or use props as needed. A link to a download with images is available at the bottom of post.)


Walk barefoot: 
On carpet, in grass or in cool sand, free of debris. As much as possible.Yes, I'm one of those nuts that  believe that being barefoot is one of our unalienable rights and should be allowed in schools and offices as well. There are about 5,000 nerve endings in the bottom of each foot-bare feet making contact to the ground beneath us while working is when we feel most relaxed, safe & "connected"- not just symbolically, but from a sensory & neuro aspect as well. (I will get into all of that in another post.) From an aspect of anatomy-it strengthens and stretches muscles and keeps joints moving.


Foot Massage: 
Be sure to allow a few minutes each foot-do not rush the process! With hands, gently press, knead, rub and stretch the foot-starting a the toes and going to the heel and back to toes again. (Don't forget ankles! )-kids can do while watching TV -give them the imagery that they are kneading play dough or putty, pressing the buttons on their Game Boy or sending a text message to a friend. ) remember those 5,000 nerve ending s and make each one of them feel happy! This releases tension in feet that can refer tension all the way up the spine to the back of head. (The best way to relax a headache is to massage your feet.)


Rollers: 
A different sensation than an actual foot massage, but just as effective in a pinch. Place a tennis ball, rubber ball or pool noodle cut to 8" lengths under your foot. Roll back and forth for a few minutes applying a bit of pressure as you roll. Be sure to roll under each foot. Relaxes and stretches foot & ankle muscles.

Doll Toes: 
Have children sit on floor with feet extended to the front. Just like a Barbie doll-point and flex toes (instruct children to push toes away-and bring toes back) do this to some upbeat music (We like "Salsa"  and the title track from the "Monkey Hip Gumbo & Mothball Stew" CD. So do the kids.) To add variety, vary the tempo and combinations (right foot only, left foot only, alternate feet, etc.) Do 20-30 times each foot. Strengthens & stretches.

Foot circles: 

I instruct the children that we are going to pretend we are painting circles on the carpet, wall (or in the sky) with our feet. Children can do this at their desks. As we are "painting", I ask them to imagine the colors they are using. (keeps them engaged)  Have them do 20 or 30 circles-instead of counting, try having them each name a color and paint 3 circles in that color. Good for ankle & calf strength.

Knee Circles: 

(Tai Chi) While standing with feet together, bend knees and place hands on them. Rotate, bend and extend knees in a (horizontal) circular motion while keeping feet solid on the floor. For kids I call these "Stirring soup" or "Stirring the Cookie Batter". Rotate 10-20 times in each direction. Strengthens feet ankles and knees. (My tai Chi instructor tells me that if we do this daily, we will never have a heart attack-I'm not sure what the connection is, but he's never steered me wrong before!)

Toe-Ga: 
Yoga for your toes! Use about 10-15 craft pom-poms, tiny porcupine balls or cotton balls. One by one, pick up and place in a cup or bowl using only the toes. Kids will really focus on this-they may use their hands at first to place cotton balls between toes-that's okay-they are problem solving! When they place all the balls in the bowl, have them do it with the other foot. This is a great sensory activity and will strengthen and stretch the toes.

Toe lifts: 
Ask your students to imagine they are stretching & reaching (or climbing) way way up on their tippy-toes to get some candy/toys that they really want! For entire foot, ankle and lower calf-and upper body posture.

Mountain Pose: 
Stand with both feet together (slightly apart & under hips is okay if having difficulty ). Toes and heels are "glued" to the ground like a steady strong mountain base. spine is straight and head is lifted. Arms relax at sides. (It may be helpful to show a picture of an actual mountain and ask, "What would my/your body look like if it were a mountain?" ) Grounding and stabilizing for lower body. Encourages good spinal posture and proper breathing.

Tree Pose:  
Using one foot for balance, lift other foot off of floor and place at ankle or just below knee. (Do not encourage children to place foot directly on opposite knee as they tend to wobble and want to flop on floor-instability and injury can result.) To encourage steadiness, tell children the "secret" that if they look at a spot or object on the wall, (or an actual tree) their whole body will stay more still. (For children who are able, and for extra challenge, have them stand on a balance disc. Use caution, supervision and do not leave children unattended when using equipment.) Stay steady for 10 slow breaths to start-gradually increasing in increments of 3-5 as skill is obtained. (One trick is to have students stand close enough to an (unbreakable) mirror that they can see their breath each time they exhale. Keeps them more engaged, focused & steady.) Strengthens foot, ankles and legs and encourages good spinal posture.

Bird Pose: 
(Also called Airplane) Use one foot for balance and lift opposite foot to back of body. Use arms out at sides like wings for balance. Remind the students to make good contact with floor using their base foot- toes and heel. Hold for 10 breaths. You can also do in front of mirror to increase engagement. (Kids love to see their breath make a cloud on the mirror!) Repeat other foot. Strengthens foot, ankle, legs and hips.

Skater's Pose: 
(AKA Warrior 3) From Bird Pose, extend leg fully to back of body and simultaneously bend forward, raising arms to front of body, so that back leg, back head and arms form a straight line parallel with the ground. Hold for 3-5 slow breaths to start, gradually working up to 15.  Strengthens entire body, especially core.


Get the downloadable version  of these activities here!   (Under the "Fall Specials" Banner.)




For more posture & sensory games to build strength, character and confidence, click here.

Going Barefoot

Go Barefoot!

There was a time when walking around barefoot was frowned upon as immodest and indecent. In fact, merely watching someone walking without his/her shoes, or at least slippers, was bound to create an uproar. This is no longer the case and in fact, there is an actual society, called 'Society of Barefoot', dedicated to the pursuit (you guessed it..) of walking barefoot.

No matter how well made a shoe or sneaker is, none can compare with the freedom & comfort derived from bare foot walking. The first thing I do when I come home from work is kick off my shoes. In fact, those who walk in the house with their shoes on encounter more aches and pains in the body, as compared to the people who indulge in barefoot walking.

A 2006 study found that shoes may actually increase stresses on the knee and ankle, and suggested that adults with osteoarthritis may benefit from walking barefoot. A 1991 review article found that barefoot walking supported optimum foot development, and the best use of shoes are to protect the foot from injury rather than for correction of problems.

Some doctors believe shoes are very damaging to children's feet. A 1992 study found that children who wore shoes all the time were three times more likely to have flat feet than those who did not, and suggested that wearing shoes in early childhood can be detrimental to the longitudinal arch of the foot.  


In general, people who have went barefoot in their childhood have fewer problems with their feet such as deformities, agility & flexibility, as well as their posture, then those who wore slippers, sandals or shoes.


Barefoot walking helps align the toes & strengthen the weaker muscles of the feet and ankles.We are learning with the advancement of scientific and medical knowledge that walking barefoot has several benefits:

• It helps the leg muscles pump blood back to the heart & may be beneficial for varicose veins.
• It helps relax tense, constricted & tired feet.
• Strengthens and improves flat feet
• Improves circulation & can have a cooling effect on the body, (especially if walking on wet grass.)
• Sensory (tactile) there are 5,000 nerve endings in the bottom of each foot to help us "feel" grounded
• Bare feet sensing the surface walked on  helps us think clearly and increases ourcapacity to focus.

In movement arts such as dance, yoga, tai-chi and other martial arts, it is believed that being barefoot helps a person absorb 'Chi', or the life-force energy from the earth and form a deeper connection with their inner & outer environments.

While there are several benefits, there must be awareness about how to safely go barefoot. Foot problems that can result from walking barefoot include cuts, abrasions, bruises, puncture wounds (from broken glass and other foreign objects,) Poisonous plants, animals, or parasites (can infect the body through the cuts on an injured foot.) Proper footwear is needed to protect the feet from these things when walking in unfamiliar areas or where injury can occur.


In addition, individuals with diabetes or other conditions which affect the sensory ability of the feet are at greater risk of injury while barefoot. In this case, extreme caution should be shown when going barefoot.

An alternative is to wear thin shoes with minimal padding such as moccasins, which results in a similar effect to going barefoot, but will still protect the tender skin and underlying tissues of the foot.

Below are a few simple exercises you and your child can do, (along with wearing proper shoes when out and going barefoot when you can,) to help relieve foot tension, strengthen muscles and improve tactile senses:


TOE STRENGTHENERS:

Toe strengtheners can increase flexibility, muscle tone and control of the toes. From standing, bring the big toe up and press the four little toes down. Draw the four little toes up while pressing the big toe down. Draw the big toe and baby toe up as you press the three middle toes down,etc. Singling out each toe to move individually will be challenging as well as frustrating. (You can start this one by sitting in a chair and using your fingers to "coach" & coax the toes where you want them before you try and move them individually).

FINGERS BETWEEN TOES:

From a seated position, interlace your fingers between your toes. (if you can't do all of them start with 2-3 at a time and work your way up to interlace all.) This stretches the muscles of the toes and allows them to spread. This action can be very challenging for some people due to foot problems & confining shoes. Be patient and work a little at a time. Eventually your flexibility will improve.


TENNIS BALL ROLLS: (My favorite)

Roll the entire sole of the foot on a tennis ball (or a spikey ball shown at right). This helps to warm up the feet as well as breaking up any tension being held in the feet. This exercise also accesses many important pressure points on the sole of the foot. The gentle pressure on the muscles and connective tissue can relieve tension and regain fluidity. Do for several minutes each side, several times a day. (While sitting at your desk at work or on the computer is a perfect time to try this!)



PICK UP MARBLES/COTTON BALLS WITH TOES:
(I do this with the kids-we call it "Toe-Ga"!)

By using your toes to pick up marbles, cotton or other small objects it not only strengthens the foot muscles but also promotes the use of using toes as individual entities as opposed to a group. This improves overall circulation & functioning of the foot.

Many yoga poses will also help strengthen the feet, toes and ankles- and improve overall posture: all of the standing & leg balance postures, as well as Downward Dog, Hero's Pose and Chataranga to name a few.
 


For more information on how yoga and movement arts can help you and your child improve health and build Strength, Character & Confidence, please *visit us at:
www.BodyLogique.com 

 
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