MoveCoLab Tuesday Tip TAKEOVER by Maria Volpe

Strategies:

• Sending weight over the first and second metatarsals in heel raise
• Knees tracking over find and second metatarsals in knee bend
• Working on a smooth ascent from knee bend to heel raise and descent from heel raise to knee bend

Home Exercise Program Using a Small Ball:

1. Standing in parallel place a ball between the ankles
2. Lightly maintain the pressure of both sides of the ankle into the ball
3. Slowly press up into a heel raise allowing the weight to shift forwards slightly
4. Slowly lower down, allow the weight to shift back so that the heels make full contact with the floor
5. Knee bend, sits bones over the heels and knees tracking over the first and second metatarsals
6. Repeat 10x
7. Variation: 1 count to press up, 3 counts to lower heels, 3 counts to lower into knee bend

Heel Raise

Knee Bend

Maria Volpe
Photo by Jaqlin Medlock