Foundational Restoration & Optimization: BREAK IN SUCCESS

Table of Contents, PART IIstart-wearing1. Wear

One Hour Today

 

2. Stretch

How to Stretch
stretching rubber bands

 

3. Watch & Perform

Break In Stretching VIDEOS

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-Calves, Hamstrings, Quadriceps & Hip Flexors-

Typewriter - New Life Chapter One

 

-DAY 1 BREAK IN-

Wear

1 HOUR

Your new custom foot orthotics change the way force travels from the feet UP and into the entire body. 

In other words, break-in takes time.

Your new custom foot orthotics are breaking in your entire body, not just your feet.

Clock with 1 hour of time highlighted in blue

-Wear no more than ONE HOUR today-

 

Stretch

Stretching the 4 muscle groups as demonstrated below can help ensure the smooth passage of force UP into the ankle, knee, hip & spine. 

How to Stretch

stretching

Stretch one side at a time moving slowly into the stretch paying close attention to the degree of tension.

You’re looking for a firm stretch, not bouncing.

Holding each stretch for at least 15 seconds.

The ultimate goal of static stretching is increased flexibility and the reduction or elimination of any left versus right sided tension imbalances.

When an imbalance is identified, stretch the less flexible side throughout the day.

 

-print our daily-muscle-stretch-assessment to track your progress-

 

 For Best Results, Check for Imbalances Daily while your body adapts to your new orthotics.

 

Watch & Perform

Watch all 4 videos and participate along.

 

 

-Enjoy-

 

Break In Stretching VIDEOS

Calves

This video demonstrates how to stretch the muscles in the back of each leg including the gastrocnemius, soleus, tibialis posterior, flexor digitorum longus, and flexor hallicus longus.

Stretch Goal: Balanced Left vs. Right-Sided Calf Flexibility.

Stretch one side at a time & do not bounce.

Hold each stretch for 15 seconds.

Pay Close Attention to Any Left vs Right-Sided Tension Imbalances.

When present, stretch the less flexible side again later today.

 

Hamstrings

This video demonstrates how to stretch the muscles in the back of each thigh including the biceps femoris, semimembranous and semitendinosus.

Stretch Goal: Balanced Left vs. Right-Sided Hamstring Flexibility.

Stretch as instructed above.

 

 

Quadriceps

This video demonstrates how to stretch the muscles in the front of each thigh including the rectus femoris, vastus medialis and vastus lateralis. 

Stretch as instructed above.

 

Hip Flexors

This video demonstrates how to stretch the muscles in the crease of each thigh including the psoas major, iliacus and pectineus.

These muscles are primarily responsible for hip flexion which occurs when you lift your foot off the ground, bend your knee and raise it toward your chest.

For Best Results, Check for Imbalances Daily while your body adapts to your new orthotics.

 

-BEYOND DAY 1-

DAILY STRETCHING – takes less than 5 minutes

Over the next 6 weeks perform all 4 stretches daily. 

KEEP IT SIMPLE.

Track your daily tension imbalances and progress with this worksheet. 

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DAILY TENSION ASSESSMENT worksheet