Whole Body Barefoot: Transitioning Well to Minimal Footwear by Katy Bowman

Author:Katy Bowman [Bowman, Katy]
Language: eng
Format: azw3, epub
Publisher: Propriometrics Press
Published: 2015-03-16T16:00:00+00:00

• PASSIVE TOE SPREADING

Separating—also known as abducting—your toes mobilizes the bones, muscles, and connective tissues in your feet so you can start achieving better intrinsic muscle strength, circulation, and nerve health. Eventually you will be doing this with the muscles within the feet, but first you’ll start by using the muscles of your hands.

Start by sitting with one ankle crossed over the opposite knee. With your hands, gently spread your toes apart, stretching the toes away from each other. Ideally you’ll hold the toes apart for a minute at a time, but start with smaller distances and shorter intervals—maybe fifteen seconds—and progress to greater distances and longer holds as you feel comfortable.

Eventually you can interlace your fingers and toes together—the same way you would with your hands, but with one hand and one foot instead. I like to hang out like this when I’m reading or watching movies. Bonus: you’ll end up doing some hip stretching as well because WHO PUT MY FEET SO FAR AWAY?

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