Chair Exercises: Lesson 8

The exercises in Lesson 8 teach you how to release and gain control of your obliques and the muscles of your legs and feet. These exercises help to relieve scoliosis, functional leg length discrepancy, plantar fasciitis, Achilles tendinitis, shin splints, and foot and ankle pain.

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EXERCISE SUMMARY

The exercises in Lesson 8 are seated versions of:

1. Arch & Flatten: Every Lesson begins with one Arch & Flatten, to warm up and release the lower back and abdominal muscles.

2. Big X: This exercise involves reaching upward with one arm at a time, and feeling your spine bend from side to side as a result. Then, you reach your arms up and forward on a diagonal one at a time, feeling your spine bend and rotate from side to side.

3. Shin Release: This exercise involves flexing your feet one at a time, feeling your shin muscles contract, and then very slowly and consciously releasing your shin muscles to let your foot come back to neutral.

4. Calf Release This exercise involves pressing up to the ball of your foot, one foot at a time, feeling your calf muscles contract. Then, very slowly and consciously release your calf muscles to let your foot come back down to neutral.

5. Seated Hamstring Release: This exercise involves slowly sliding one foot forward at a time, flexing your foot, and then releasing the flexing and slowly sliding your foot back to neutral. You can then do this movement while lifting your leg up while it is fully extended, and then slowly lowering your leg down and sliding your foot back to neutral.

6. Foot Exercises: To begin this exercise, lift up your working leg and rest the ankle on the thigh of your opposite leg. You’ll hold the ball of your foot with your hand, and try to point your foot while providing resistance with your hand. Then, you’ll release your foot as slowly as you can while still providing resistance with your hand. Then you’ll do the opposite movement: rest your opposite hand on top of your foot, and flex your foot as you provide resistance with your hand. Then, release your foot as slowly as possible while still providing resistance with your hand.