Waking up the bottom of the foot can also be done with a “yoga” style foam block.
- Step one: find a “yoga” block. These are available in many materials. I find a softer foam block more comfortable than a wood block.
- Place the block vertically against a wall.
- Step 1: Put your hands on the wall for balance while you place the ball of the foot on the center of the block with your heel on the floor.
- Carefully “scrape” your toes down the face of the block working towards getting the inner and outer edges of the ball of the foot anchored to the floor with toes extended up.
- Hold for 3-4 breaths, pressing the inner and outer ball of the foot towards the floor and stretching out the toes.
- Then remove foot from block, relax for a few breaths and notice sensations before continuing with step 2.
- Step 2: Place foot on the block as in step 1.
- Carefully “scrape” your toes down, anchor inner and outer ball of foot to floor.
- Add bending the knee towards the wall, pressing inner/outer ball of the foot and heel into the floor and stretching out the toes.
- Hold for 3-4 breaths.
- Then remove foot from block, relax for a few breaths and notice sensations before continuing with step 3.
- Step 3
- begin as in step 2, include bending the knee.
- Add reaching the arms up the wall and anchoring as in #2 and adding the back heel for a full body stretch.
- Hold for 3-4 breaths.
- Step 4: step away from the wall and compare your two sides from the bottom of the feet up to the head. Check the differences in your feet, knees hips… you may even notice sensation in your neck and shoulders.
- Repeat with your other foot.
