Wednesday, January 25, 2006
Tom's Homework (see previous posting re: Injured Tennis Player)
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Please read previous posting first:
Tom...
Here's your homework practice for this week.
1) Walk along a line (slowly) placing your right foot down with your big toe turned inwards. (without poles) – Also focus on placing the heel down (toes up) and rolling through the ball of the foot) – Do this exercise 3 or 4 times a day for 5 minutes each time.
2) Practice the ‘rocking on the spot exercise’ (with poles for support). Remember right foot forward, left foot back. Rock forward onto the ball and toes of your right foot and then rock back onto the heel of your right foot and hold for 10 – 15 seconds so you feel the stretch up the back of the ankle and calf. Practice this 3 or 4 times a day for about 5 minutes each time
3) Up the length of your daily walk to one hour?
[Note: 30 minutes walks with poles is comfortable for Tom and he needs to start getting his aerobic fitness level back]
4) On your walks spend short periods say about 5 minutes at a time focusing on pushing down hard on the poles (remember to work the straps). This will develop your arm and upper body strength. Do this 4 or 5 times during each walk. Don’t forget upright posture / keep your head up / lift your rib cage and engage your abs.
Remember to keep thinking about the rolling foot contact AND keeping your right foot straight.
5) Every day – Practice walking without the poles (like we did across the park at the end of Tuesdays session). Head up / upright posture / a good swing of the arms / Step out - walk reasonable briskly / think about your foot placement
Note: These are guidelines only – You must listen to what your body is telling you – Don’t over do it but don’t under do it either. Any questions please call me.
David
Please read previous posting first:
Tom...
Here's your homework practice for this week.
1) Walk along a line (slowly) placing your right foot down with your big toe turned inwards. (without poles) – Also focus on placing the heel down (toes up) and rolling through the ball of the foot) – Do this exercise 3 or 4 times a day for 5 minutes each time.
2) Practice the ‘rocking on the spot exercise’ (with poles for support). Remember right foot forward, left foot back. Rock forward onto the ball and toes of your right foot and then rock back onto the heel of your right foot and hold for 10 – 15 seconds so you feel the stretch up the back of the ankle and calf. Practice this 3 or 4 times a day for about 5 minutes each time
3) Up the length of your daily walk to one hour?
[Note: 30 minutes walks with poles is comfortable for Tom and he needs to start getting his aerobic fitness level back]
4) On your walks spend short periods say about 5 minutes at a time focusing on pushing down hard on the poles (remember to work the straps). This will develop your arm and upper body strength. Do this 4 or 5 times during each walk. Don’t forget upright posture / keep your head up / lift your rib cage and engage your abs.
Remember to keep thinking about the rolling foot contact AND keeping your right foot straight.
5) Every day – Practice walking without the poles (like we did across the park at the end of Tuesdays session). Head up / upright posture / a good swing of the arms / Step out - walk reasonable briskly / think about your foot placement
Note: These are guidelines only – You must listen to what your body is telling you – Don’t over do it but don’t under do it either. Any questions please call me.
David
