Week 2 πŸ“ Save your feet 🦢 VIP

 
Veena
Hi guys πŸ‘‹πŸ»

This weeks Veena's Inspiring Pole plan will focus on feet! The feet are literally our foundation and so often we neglect them. Strong feet will provide more stability when wearing heels and you'll have better lines when you improve mobility and strength. NO POLE is needed for these exercises, give them a try 3 times a week and add some stability to your life.

Here's your plan

Toe points (how to point the foot) 2 Sets 30 to 60 seconds each foot. [www.studioveena.com]

Soleus Raises 3 sets. 10 to 20 reps. [www.studioveena.com]

Foot and Ankle Strength routine. 3 times a week [www.studioveena.com]

Foam roll or massage at least 30 seconds.

Roll Calves [www.studioveena.com]

Roll shins [www.studioveena.com]

Massage feet [www.studioveena.com]

Deep calf stretch 30 to 60 seconds [www.studioveena.com]

Calf stretch 30 to 60 seconds [www.studioveena.com]

Foot stretch 30 to 60 seconds [www.studioveena.com]

Let me know how it goes!
May 6, 2020
Colleen Paid Member
Thanks! I’m doing this today!
May 7, 2020
Colleen Paid Member
Veena, did you do a Week 3 yet?
May 13, 2020
Veena
Posting after I eat breakfast πŸ₯―πŸ˜€πŸ˜
May 13, 2020
Jihaleh Paid Member
Hey veena! So I've done this 3 times now.. and a couple things have some up. First, I never realised feet DOMS was a thing πŸ˜† and boyy are my calves spasming and cramping up.
Secondly, because of my kinda floppy ankles, I tend to "roll out" and sickling my foot, which leads to very scary times with heels. I've mentioned this before. Should I focus on leaning into my big toe for calf raises? I think part of the twisting it because I feel more mobile like that, as opposed to big toe. Will that get better with time as well?
May 13, 2020
Jihaleh Paid Member
May 13, 2020
Veena
Yes, in calf raises focus on the weight being equal and through the center of the foot, but yes, more towards the big toe in your case. DON'T allow them to roll out! Even if you can only do a few that's ok. These muscles are already weak and probably stretched so we want to strengthen them and lengthen the opposing muscles.

Focus on these [www.studioveena.com] [www.studioveena.com] to strengthen

You can gently stretch the inside of the foot like this....make sure there's only enough pressure to feel a stretch and try this with with ball of the foot on the ground (as shown or pointed toes). You can even do these when sitting. Note that if you feel your already very mobile then skip the stretch. This would be if you feel you have an imbalance.
May 13, 2020
Jihaleh Paid Member
Ah yes, justing doing a couple of calf raises and focusing on my big toe made my whole leg shake! and I found the foot abductions super difficult, so definitely a weak spot. I did get a little bit of a stretch as well. Thank you so much :)
May 13, 2020
Veena
Great, keep me posted!
May 13, 2020
Jihaleh Paid Member
Soo after a month of working within 3x per week, my ankles are doing much better. I still need to work on balancing, and there is still a little bowing, but my foot doesn't immediately roll out :) thank you!
Jun 11, 2020
Veena
That's great to hear, Jihaleh!
Jun 11, 2020
 
mariephi
OMG! it happened THANK YOU VEENA! the prep exercise is GREAT to gain the confidence I needed and make sure I wouldn't get stuck in the position!
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