👣👣Happy Feet 👣👣- Ankle Strengthening & Rehabilitation Exercises:

Our feet & ankles do SO much work for us every day. Don't forget to give them some love too 👣💟! Try these ankle strengthening exercises at home:

1) Alphabet Drawing: Extrinsic muscle movements to strengthen the ankle and calf muscles. Slowly draw the alphabet with your ankle and toes, A-Z. A simple range of motion exercise good for recovering from an ankle sprain and supporting overall healthy motion.

2) Sock Grabs: Strengthening the very deep, Intrinsic Ankle muscles by grabbing the sock with your toes, picking it up and releasing. Try to wrap every single toe around the sock, hold 5-10 seconds for 10x reps.

3) Plantar Flexion w/ Thera-Band: Pointing your toes away from the body. Add resistance w/ a thera-band to increase ankle and toe strength. Choose a speed that is comfortable for you, perform 10x consecutive, at an even tempo, then hold for 15 seconds, repeat 3x sets/ x10 reps.

#fit #fitspo #yoga #strength #rehab #woodhallwellness #bewelltoyourself #toes #happyfeet #ankle #healthy #training #prevention #everydamnday #practice #commitment #patience #motivation #inspire #wellness #move #mobility

See full video on Andrea's Instagram feed: 📸Instagram.com/woodhall_wellness/ & my Facebook Page: https://www.facebook.com/woodhallwellness/ (link also above)

1) Calf Stretch: More forceful push off
2) Hamstring Stretch: Prevent overuse of quads during propulsion
3) Squats: Increase strength in the core and the large muscles around the hips
4) Double Leg Pelvic Tilt: Release low back tightness
5) Forearm Plank: Build tall posture & maintain strong abdominals
6) Dips: Strengthen upper back muscles to keep shoulders back

See full article here: http://www.runnersworld.com/getting-started/the-6-best-exercises-for-new-runners?page=6

Watching the 'Big Sur Marathon' this past weekend was so inspiring!
As I've never ran a marathon myself, I began to wonder how these mega-athletes recover from such a feat?

Post-Race Recovery Tips:
1) Resting for 3-7 days post-race allowing muscles to fully recover
2) Train Wisely (Prepare your muscles for the race-day-grind)
3) Roll Out on a Foam Roller
4) Eat Right (Protein Rich Foods & Water)
5) Ice Soak
6) Low Impact Exercise (Swimming & Cycling)

"As with training, the trick to full muscle recovery is finding what works for you. Each person's body is unique and may react differently to various post-race routines. It’s up to you to find that winning combination—and run with it!"

Read Full Article Here:
http://greatist.com/fitness/how-do-i-recover-marathon?utm_source=facebook&utm_medium=opengraph&utm_campaign=marathon%20recovery

"Within one cycle of freestyle, a swimmer is required to precisely complete upward of 15 distinct movements within the span of two strokes. As good as most athletes are at multitasking, that's still a very complex series of movements within a very short period of time. This complexity of movement can lead to a lot of different kinds of problems with the way a swimmer breathes and swims... Maintaining balance during the breath is all about consistency. Ideally, your rotation during breathing and non-breathing strokes should be exactly the same. This makes it easier for you to keep your body balanced in the water. This will help you reduce your stroke count, leading to more efficient (and usually faster) swims."

http://www.active.com/triathlon/Articles/Swimming-101-Balance-Your-Breathing.htm?page=1&utm_campaign=Feed%3A%20activecom%20%28Active.com%20Featured%20Articles%29&utm_medium=feed&utm_source=feedburner