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Core Training Phase 4 VIP

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Phase 4- Introducing Conscious Gait Recruitment Patterns

Phase 4 – Introducing the foot to the core.

We done on getting this far. Now we are going to integrate the foot and the receptors in the foot to help activate the core muscles. Pay particular attention to the cues and instructions.

On the left foot or anytime the hip is compressing or ‘sucking in’, we are always looking to engage the ball of the big toe, little toe and heel with 60% of the pressure going through the heel and 20% each going through the ball of big toe and little toe.

On the right foot or the foot that decompresses the hips, ‘shifting your knee forward’ we are focusing on 40% of the weight through the ball of the little toe, 30% through the ball of the big toe and 30% through the heel. This should allow you to feel your arch of your foot engage slightly.

The other very important point is when asked to push both feet into the wall, using both cues as above but actually remembering to push BOTH feet into the wall. You will be amazed at what engaging one foot can do to recruit a muscle on the completely opposite side and all you to actually ‘feel’ the muscle engage. This just highlights the wonderful complexity of the body.

Left Adductor Pullback
This is a great exercise to help your body engage key muscles that have to activate when the foot hits the floor. Hold each reps for 6 second exhalations. Repeat x6 reps.

Left Anterior Glute Medius
This is another great exercise to help your body engage key muscles that have to activate when the foot hits the floor. We are progressing the previous exercise to help you engage the muscles as the foot progresses loading after hitting the floor. Please ensure the bottom leg is touching the wall and using the correct foot engagement percentages. Hold each reps for 6 second exhalations. Repeat x6 reps.

Right Glute Maximus 

This is another great exercise to help your body engage key muscles that have to activate but this time focusing on when the foot pushes off the floor on the right hand side on this occasion. Please ensure the bottom leg is touching the wall and using the correct foot engagement percentages. Ensure the feet stay in contact with the wall throughout the movement, especially when shifting the right hip forwards. You can use a belt instead of a theraband if you do not have one available.  Hold each reps for 6 second exhalations. Repeat x6 reps.

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