When you start to exercise again in your fifties, you may discover many changes. One of the hardest exercise is connected to the flexibility in your feet.
The humble Mexican Toe Wave is probably the hardest exercise in the world. It is often done in standing or seated/kneeling, where you try to isolate each toe and lift one at a time. Ideally without the other toes moving. Your body will always cheat and use the strongest muscles. It can often be an area of imbalance with creeping normality in which you don’t notice this inflexibility until it’s a problem.
Lower leg flexibility and in particular your feet can be the link in the chain that stops you for performing exercises with good form. Lunges are a good example of this. If you find you are wobbly in a lunge, it is often due to big toe inflexibility in the back leg.
The Toe Sandwich
One of the best ways to work on this to start with a Toe Sandwich. This is where you use your hands, one on top and one on the bottom of your foot, to help give feedback to your movements.
Your big toe moves independently compared to the other 4 toes, so that is a good starting point, to separate out the big toe.
- Try to get your big toe to lift without your other toes moving
- Try to lift the other 4 toes without the big toe moving
- If that is an easy movement pattern for you, move onto the Mexican Toe Wave. As it sounds lifting one toe at a time
If you have struggled with Plantar Fasciitis in your menopause journey. You may find this is a great movement to add to your flexibility routine.
Samantha Valand is a Pilates teacher, Yoga Instructor and Personal Trainer. Who helps over fifties women fall in love with exercising again after the menopause. You can find some inspiration over on the blog If you are interested how coaching can help you can start here. Samatha has a free monthly newsletter to help you live healthy ever after
