High Heel Healing E-Book
Using the Feet & Legs Efficiently for Improving Posture and Enhancing Exercise & Sports
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Exercises to create stability, balance, and strength are a feature in the approach of
Backbone and Wingspan as well as High Heel Healing
Exercises performed on a stability ball, not only create more challenge; the connection of the body - in this case the heels - to the ball
gives the person performing the exercise a sense of the buoyancy inherent in every human body.
In the High Heel Recovery Clinic,
which is crucial for support in wearing high heels but also gives the added aesthetic benefit of toning an area of the body that is challenging to tone:
(for lack of a better term), the saddlebag area.
But hamstrings strength without hamstrings tightening is challenging unless you learn that the three hamstrings on each leg attach back on to the sits bones. This is important not just for wearing high heeled footwear, but for jogging and cycling and really anything you do with your feet and legs including walking.
This is particularly true of the hamstrings in which the middle of the muscle tightens, bunches up, and often seizes up or gets sore.
Using the part of the muscle where it attaches on to the bone, (in this case, the sit bones are what the three hamstrings on each leg connect to) uses more of the entire length of the group of hamstrings.
You can perform arching exercises with attention to the lumbar spine and how the hamstrings help support it rather than overusing your cervical spine.
If you set up any exercise you enjoy with a mindfulness to the truth that the hamstrings will serve your spine much more efficiently when you direct the length of these three hamstrings up to the stability of the sits bones, you will strengthen your postural support.
These sits bones are the bottom points of the pelvis so lengthening hamstrings to the sits bones contributes to pelvic stabilization which not only grants you stronger legs, but adds to your hip muscle toning and access to core strength.
In the video above I use the image of a plane taxi-ing on the runway so that the head directs the upper spine low and long away from the lumbar spine which extends down through the sacrum and out the tail.
The more that the lumbar is in a long extension, the more that the hamstrings will be able to connect up to the sits bones on either side of the lengthening lumbar-sacrum-tail / lower spine stability.
It's very challenging to use the heels of the feet properly in a way that will support the lengthening of both the hamstrings as well as lumbar spine especially when performing exercises while lying face-down on the frontside of the body.
But if you become mindful of using the heels in exercise situations, the feet will serve you better when you put on the challenging heel-heights for social situations.
Because of the popularity of yoga and Pilates which have many moves that are performed from this challenging face-down position, I add information about this approach so you can be mindful about the hamstrings-to-sits bones connection for whatever you do.
These three hamstrings are an enormous amount of power for the support of your legs, pelvis and spine, so when you perform any kind of exercise with attention of heels-to-hamstrings-to-hips you'll be improving posture support as well as getting benefits of toning for your aesthetics concerns.
The "ham" part of the term 'ham'mock is the same root as 'ham'string.
More on the bridge exercise that will be part of the experience in the next Backbone and Wingspan High Heel Recovery Clinic will be featured in the next
Body Mind & Spine Align blog posting.
High Heel Recovery Clinics,
call Herald at 212-647-8878, or
Read more in Events on:
Suspension Bridge /
Stability Ball Exercise,
or visit the website and blog
specific to Feet for Fitness
Visit this other website and its blog
for more information about how to be
grounded and connected-to-core
in whatever shoes you wear that
challenge your balance.
You can be pain-free in your pumps.....
or at least not have to kick them off under
the table fifteen minutes after you
arrive at that evening's event.....
Please check it out and stay in touch!
And the accompanying foot pain blog:
Alsoo Read Great Press Mentions
Backbone and Wingspan®
Founder and owner
and author of Body Mind & Spine Align
can be reached at 212-647-8878