6 Moves that Strengthen from Mind to Foot

 

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Part 1: Hurt Foot Workout. Exercise You can Do With An Injured Ankle, Foot, Toe.

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6 Moves To FIX Your Posture! (One and for ALL)

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Osteoporosis Exercises for Hip Strengthening

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Best ACL Exercises | ACL Rehab Workout | ACL Strengthening Exercises | Phase 5

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Hansen Lee’s 6 Moves For Improving Yourself From Head To Toe

Video taken from the channel: Men’s Health Malaysia


6 Moves that Strengthen from Head to Toe. by Mackenzie L. Havey. August 4, 2015. 4 Comments.

Share it: There’s no doubt that total-body high-intensity interval training (HIIT) can help you get the most out of your workouts. 6 TRX Exercises To Strengthen and Lengthen You From Head To Toe. 9/24/2018 0 Comments The TRX continues to be one of my favorite pieces of equipment. Regardless of the exercise, your core is the foundation to all TRX exercises. These six moves will improve core strength and endurance while simultaneously targeting the upper and lower body.

Tone from Head to Toe with These 8 Low-Impact Exercises. Also keep the shoulders down and away from the neck as the move becomes more difficult. Good Housekeeping/Hearst.

5 of 9. To limber up, try the following quick head-to-toe routine created by Dana Slamp, a senior yoga instructor at Pure Yoga, in New York City. Do the complete series once daily.

Deepen each stretch with every exhalation, and stop if you feel any strain or pain. Move 6: The Bound Angle Jason Lee. Sit on the floor with your legs straight. 6 Head-to-Toe Toning Moves.

Works: WORKS BUTT, SHOULDERS, ABS, HAMSTRINGS. Lie faceup, with knees bent, feet flat, a weight in each hand at chest. Tone Up from Head to Toe with This 7-Day Strength-Training Plan. Oh hey, biceps. (For moves you can use to sculpt sexy mucles, Strengthen.

Rec therapist Liza Franses leads a seated “head to toe” workout program. This routine is under 10 minutes and features gentle range-of-motions and very light. 6 Head-to-Toe Toning Moves. Read full article. October 30, 2014, 7:07 AM.

By Amy Gallo for Self.com. Experts agree that moves that challenge. 6 Powerhouse Pilates Moves to Kick Off 2020 Strengthen and tone your body from head to toe with these solid Pilates exercises — no equipment necessary! Autho.

Overview. Stretch, strengthen and massage your muscles from head to toe. This workout uses the foam roller, which can be used for stretching, massaging, and strengthening the body.

List of related literature:

Become aware of parts of the body, beginning with the top of the head, then the forehead, lower jaw, the neck, shoulders, arms, hands, back, hips, thighs, calves, ankles, feet, and then the toes, releasing and relaxing tightened muscles wherever they are found.

“Organizational Behavior” by O. Jeff Harris, Sandra J. Hartman
from Organizational Behavior
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The body’s more common movements include flexion, extension, abduction, adduction, rotation, supination, pronation, dorsiflexion, and plantar flexion (Table 4-2, Box 4-2, and Figure 4-3).

“Adult Health Nursing E-Book” by Kim Cooper, Kelly Gosnell
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• LE—Typical extensor posture Pelvis—posterior elevation, retraction Hip—internal rotation, adduction, extension Knee—extension Ankle—plantar flexion, supination, inversion Toes—flexion

“Physical Dysfunction Practice Skills for the Occupational Therapy Assistant E-Book” by Mary Beth Early
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ROM exercises in anatomic planes of motion follow anatomical body positions for flexion, extension, abduction, adduction, rotation, plantar flexion, dorsiflexion, eversion, inversion, pronation, and supination.

“Introduction to Physical Therapy for Physical Therapist Assistants” by Olga Dreeben-Irimia
from Introduction to Physical Therapy for Physical Therapist Assistants
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Of these, four are actuated: hip flexion/extension, hip abduction/adduction, knee flexion/extension, and ankle inversion/eversion.

“Springer Handbook of Robotics” by Bruno Siciliano, Oussama Khatib
from Springer Handbook of Robotics
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Rhythmic tremor of lips and tongue, pronation–supination of the forearm, and flexion–extension of the fingers may be obvious.

“Fitzgerald's Clinical Neuroanatomy and Neuroscience E-Book” by Estomih Mtui, Gregory Gruener, Peter Dockery
from Fitzgerald’s Clinical Neuroanatomy and Neuroscience E-Book
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The body’s more common movements include flexion, extension, abduction, adduction, rotation, supination, pronation, dorsiflexion, and plantar flexion (Table 43-2, Box 43-2, and Figure 43-3).

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To the fifth, five: the Peroneus Brevis, Peroneus Tertius, Flexor Brevis Minimni Digiti, Fourth Dorsal, and Third Plantar Interosseous.

“Anatomy, Descriptive and Surgical” by Henry Gray, Timothy Holmes
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In the warm-up phase, nine exercises are designed to loosen the body from head to toe; the second phase includes 12 easy-to-learn and easy-to-perform tai chi movements; three activities during the cool-down phase help the body to return to a preintervention state of rest.

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palmaris longus P. raises the ribs and flexes the neck Q. group of four muscles that extend the lower leg at the knee R. raises, rotates, and pulls shoulder blades backward S. adducts the great toe

“Medical Terminology & Anatomy for Coding E-Book” by Betsy J. Shiland
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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91 comments

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  • Do popular training program like Episoketren System really work and if so, how effective are they? I have noticed numerous amazing things about this popular training program.

  • Well guys I had the surgery exactly as year ago from today and I do walk for about 20 km and also does workout like lateral walks, squats, plank but sometimes I really feel that there is some kind of gap in the knee which was operated, after workouts it gets stiff, and I wish we have a separate program kind of rehab videos,cause it’s scary to jump or jog for a long time and scared to put on weight, we need confidence I hope you would show the operated person who got well I mean that area and how he does really brings confidence in US please help us with such videos. Thank you

  • I’m nearly at 6 months post acl surgery and minescus repair. I been exercising but hasn’t been easy though! Knee still gets tight,a little swelling and still painful. My leg straights fully when I try to extend with weight but it comes back to again where it was, ‘little bent’. So frustrating ���� but hopefully in a few months will become better.

  • Hi doctor, thanks for the exercises. I underwent an ACL surgery a year ago. Although my agility is far better, my operated knee makes a bit of crunching sound when folded. Is that of concern?

  • I’m recovering from a broken foot and am loving your videos. Thank you for helping me stay active and reminding me to stay positive. ❤️

  • Do you have any recommendations for warming up, since having a injured ankle I think also affected my brain functioning, I can’t think on movents to warm up without using my foot.

  • Just diagnosed with osteoporosis in hips. Am going to use these exercises along with some others and see if it helps by next scan in a year. Thanks for showing and explaining exercises so well.

  • hello,everyone,please protect your knee from hurt,and if you make a surgery acl and want to recovery from it,pls try our knee braces,it can help you a lot.Welcome to click the following link: https://www.amazon.com/Compression-Braces-Support-Running-Crossfit/dp/B07XRRXXBC/ref=sr_1_39?dchild=1&keywords=knee%2Bbrace%2Bfor%2Bwomen&qid=1572344147&sr=8-39&th=1&psc=1

  • It happened to me one time and I have done such a good rehab and now im back at it with full speed how likely is it for me to get another acl tear?
    The Pain is the scariest thing when it happens

  • I have a broken toe. This video is gonna help me so much! I was initially looking for videos that sort of rush through the workout so I just get the individual exercises and then do them on my own, but I’m looking forward to working out with you once I grab my mat! Thank you so much for your message of positivity!

  • Thank you for the video. 3 years ago, I got ACL surgery on my right leg. Recently I experienced knee twisting/dislocating feeling on my knee. I was wondering if it is normal if i don’t enhance my leg muscle properly.

  • Amazing guide, I need your advice please, Im really afraid that I have done something wrong, I had my ACL surgery 2 weeks ago and also my Medin miniscus was removed due to degenerative damage, On the 5th day after my operation my doctor told me I should start fkexing my knee but he did not limit me to 90 degrees there for from that day till yesterday which was the day I have just finished the second week I was flexing my knee more than 90 degrees maybe even to 70 degrees but I have reach that level very slowly as I was doing the exercises carefully a few times a day, but yesterday I learned I should not have gone for less than 90 degree so now Im scred if I have damaged anything, can some one please help me, what should I do now? If I have caused any damage is there a way to redo it? THIS IS MY SECOND TIME DOING THE ACL RECONSTRUCTION and I have lost my miniscus because my surgery were not successful, thank you so much for your help guys

  • Thank you so much!! I’ve been wanting to change my body for 2020. But I had broken my ankle on December 20th, thankfully I only have a week and a half left with it but I’m so glad you made this video!! Thank you!!!

  • Please suggest….For how long time patient has to wear hinge knee brace?? And can we allow pt. To do some of these exercises with brace

  • Hi i m saroj here gone through 4 months acl surgery unable to climb the bus step and get down still i m getting scared if again not to have any issue now my another leg is also paining beacuse of stress on other leg please advice some exercise for steps up an down thanks.

  • i there! i ruptured my acl 4 months ago and did NO surgery! I am a crossfitter and my knee is extremely stable since the rupture. I am using these excercises to furrher improve my current level.

  • Thanks so much! I have acute Achilles Tendonitis and unfortunately I kept working out my legs at the gym �� since I was getting worse I finally realized I had to find other ways to exercise my legs……no more squats, lunges etc. I feel SO much happier knowing I can still work my legs at home for now. At 72 you can’t take a break lol

  • yeah I’m tired of going to the hospital and being treated like an idiot by crappy physiotherapist there, I’m going to use these videos instead.Thank you!!!

  • These are amazing videos. Going through my 2nd ACL rehab & my insurance cut my therapy short and I have been searching for videos close to what I have done for therapy before & these ACL videos are by far the best. Thank you for making these, honestly.

  • hi…i m in 4th month post op…i can not bend my leg back to the hip…plus my leg is not straight yet…,,,,there is bend of almost 1 inch..and i lymph while walking…please doctor tell me some exercise for these problems..thanku…

  • So happy I found your videos! Spend the night at he hospital yesterday for a sprain ankle and was discouraged about exercising, but now I know what I’ll do! Thank you so much!!! <3

  • Hello…

    I just happened to end up here… It’s a very good advice. I am 4 months post operation, ACL reconstruction with Patella used as my new Acl ligament… The problem I am facing is my leg isn’t straight yet… A small bend and when I walk I kind of limp..if possible could you please do a video for getting leg straight… I appreciate your videos.. And Thank You so much…

  • Cheers from India! Fortunately I came through your channel, I have been doing these exercises since 15 days and I feel so good. I do these exercises for 5 days a week. I request you to make more videos on strengthening exercises for legs and arms. Looking forward. Stay safe and healthy.

  • I found these exercises almost 2 years ago, after being diagnosed with osteopenia in my hips and spine. I’ve been doing the first 2, but found that the bridge exercise sets off my symptomatic sacral Tarlov cysts so I dropped that one. Only now the scan shows I’ve progressed to osteoporosis. I’m only able to be upright (standing or walking, no sitting) for 4 hours a day, but I do utilize part of that for vigorous lawn mowing with a push mower. I’m unable to do anything jarring, so require very low impact. (Walking on a street or concrete is too jarring, but I can walk on grass or dirt.) I’ve increased my dietary calcium to avoid prescription drugs. So I’m wondering if there are other exercises I can do? I’ve only added ankle weights since my scan so hoping that will help.

  • Hello mam
    I am suffering from avascular necrosis from last 5months. I walk 2km daily.Is it ok or not please suggest me proper advice.

  • Can u update some exercises in which we don’t have to bend knees. I hve knee pain along with osteoporosis and i am not advised to strain my knees.

  • Didnt know this was a thing!!! But im glad i typed it in!!

    I had children back to back, and although im still young(26) i desire to strengthen my bones ��

  • Why oh WHY didn’t I find this sooner?! I sprained my ankle 2 months ago, still recovering and haven’t been keeping up with my workouts since. Thanks for this video!:)

  • Thanks for this video. Just had a density test results were osteoporosis of the hip. So I am doing lots of reach for natural ways to build my density back. I am 66 asthmatic and take Sybicort inhale which can lessen bone density so I’m in real trouble. My dr is giving 2 yrs till my next test to improve or we have to have a serious talk BUT I WILL NOTtake those awful meds THEY eat up your bones especially the jaw bone dentist’s worse dream…I have also been reading about the food to eat as well
    ….thanks again

  • How long can someone feel still wobble knee after ACL surgery? I am 5 months post op but my knee joint still feel very loose. My muscles are strong when contracted but joint is not.

  • Thank you. I just got a stress fracture and was feeling hopeless as I was training for a marathon. This got me sweating and gave me inspiration. X

  • I have a fracture on my left angle are there things I can do besides all of the other great exercises you do. I have modified most but can not put pressure on heal. I love everything about you training. I am a member. Thank you. Anita

  • Thank you. I found that doing the beginner exercises hard on my back. Doing these and back exercise video is helping. A lower gradient. I guess I need more attention on core strengthening and stretches.

  • thank you so much for this series of videos. i am still recovering from many injuries to my ankle, i actually found this when i was in a boot for 8 weeks.then i got my ankle ran over by a car the next day after i got the boot off that was in june and im still having trouble but this has definitely helped

  • I have a question we should only make those exercises once set? like when you go to the gym normally we have to repeat the sets… I love all of them is really helpful, but I was wondering if there is a repetition…

  • I like the workout. The swimmers are my fav. I am intrigued by your workout system as I can do mini workouts in the am at my home. Also some of the advertising for svelte mentioned how a 57 yo got in shape using your workouts. If it works for a 57 yo the it’ll work for me ��

  • The top bone on the spine needs to be in the neutral or orthogonal position beneath the opening at the base of the skull or foramen Magnum. An outside force, at the right line of drive, is needed. Upcspine or NUCCA or TheSpesific or Upper Cervical Heath Centers. Wait 4 5 days after a fall, hit to the head or accident. Let the body adapt after the atlas is repositioned. Birth, itself, can shift that bone.

  • Acute tendonitis in ankle brought me here (thank you flat feet, I will be getting orthotics now after the inflammation goes down!)
    This looks good. I’m going to try it. Thanks for being awesome.

  • tybeautiful jobmy shoulders were clicking & cracking;) sharing to Ashford Fitness Societybad posture is quite an issue for many ps. that painting is beautiful

  • This is a very good workout. I could totally use more posture workouts thank you for doing this! I have one minute abs. Those are great thanks!

  • Absolutely love every one of your workouts! I have finally been able to wear my favorite jeans that I haven’t been able to wear for 5+ years! Thank you so much

  • Wow, you are so great!! Thank you so much for your easy go to exercises and down to earth inspiration. Not the money grabbing kind i that ad spams you.

  • Thank you Mere! I needed this! Really liked all the moves; opening up my chest. ����
    I will be doing these every morning to approve my posture. ��
    I often tell myself to “zip up my core” when I begin to slouch over my computer keyboard. ��

  • Would you please comment on the head position during these posture exercises? So many have a “forward head position” which is a huge component of good posture. Maybe an additional video? Thank you!

  • Hi Caroline: I had a bunion surgery in June. You’re correct, it doesn’t just heal in 6 weeks. That said, how much are your private sessions? I’ve been doing your vids since last week-they help me a lot.��

  • I hurt my foot a while ago and it bummed me out I couldn’t go on walks like I wanted to, but I’m glad to find alternative exercises that won’t strain my foot.

  • Caroline you have been fantastic I was running and went down a rabbit hole �� and torn a ligament but so much relief being about to do your videos making me feel really positive during lockdown thank you ��

  • I’m a daily runner and stubbed my pinky toe bad over the weekend. This, of course, means no tight shoes or cardio that requires a lot of pressure on my toe. NEEDLESS TO SAY, this video just made me break a sweat and it woke up my upper body (which I rarely condition). Thank you so much!

  • Is it common for the leg you had acl surgery on for the quad not to activate during squats and lunges instead more glute and ham even on single leg moments i am having this problem i had a patella acl done and its been over a year

  • Hello, I had recently met with an accident and broke my ankle.
    I got surgery done and recovering.
    It’s been 2 and half months now.
    And I have put a lot of weight already.
    Please suggest me workouts for legs(inner thighs, outer and back of my thigh) hips, and belly.
    Please.
    Thank-you.

  • Thanks for the video!
    Great workout, and love your attitude!
    I hurt my toe and am frustrated about not being able to run or bodypump… this is exactly what I needed, many thanks! ❤

  • Wow you have amazing hip control it’s absolutely crazy! Also thanks for the insight my sprained ankle doesn’t sound too limiting now:)

  • Thank you for this video, Caroline. I recently tore an ankle ligament while hiking. I am very active, so I have been frustrated at my current lack of mobility. You have taught me how to be active, even if I’m in an airboot. Thanks again!

  • Thank you so much! Got myself a sore foot in the middle of my weight loss exercise plans and needed something to do to stay off my foot for a day or two. You’re an angel!

  • I’m so grateful for your videos. I have a severe case of plantar fasciitis. I used to be a runner. I can’t run until I’m heal. I have gain weight due to feeling hopeless in not being able to workout. I’m done with this video. Thank you so much!

  • I have a permanent foot injury that has been 4 years since it began. Needless to say exercise was not even on my radar until I found your u-tube channel. The future of getting fit is looking so much brighter thanks to you.

  • i fractured my ankle a few days back adn i was completely freaking out about loosing my fitness since i am a sports player but this video is really helpful and gotta say these routines and not much easier than my regular ones! THANK YOU SO MUCH! MAY GOD BLESS YOU!

  • Thank you Caroline for these amazing videos! After spending two weeks lying on the couch while recovering from surgery on my foot it feels so good to get moving again! I plan on doing these videos for the rest of my recovery period and return to work fit and strong!

  • So helpful. The chair modification really helps, because I was worried about pressure on my heel. I now know how to modify my usual workouts:)

  • I love this workout. I have been injured for years (right foot and right hip joint/back) and doctors still haven’t figured out what’s actually going on. Also I’m chronically ill. This is one of the few work outs I can actually get through. But what I love most about this are her calm manners and in some weird way the way she talks is SO comforting and encouraging. She seems like such a genuine, good person. I prefer this so much over all these military style party music workouts that are out there.

    Thank you!!!

  • sir,,, I most humbly request,,, I have some problems sir just now I am sport person with injured the my knee I am going the hospital taken the MRI say report partail tear in PCL and ACL one dr say need to operation and another Dr say no need operation I am confused sir what I do sir…..

  • I ran my first half marathon this morning. I want to keep up with my workouts this week, but stay off my feet/ankles for a few days. Thanks!

  • Thanks so much Caroline! I’m recovering from my FOURTH double-foot operation, and I really needed this for my body and mind! Luckily I havent really gained weight, but I lost all the muscle in my legs:( Not being able to work out (or just be able to walk or go outside) has been depressing to say the least.

  • Your workouts are amazing. I’ve been struggling with plantar fasciitis and trying to heal, but I don’t wanna stop working out. And now I don’t have to!!

  • Is this just “hurt foot/leg workout” by title only? I am definitely using my hurt leg, ankle, and
    foot while doing leg circles… aaannnnd I just relised it’s my hip strength or lack thereof causing me to use my hurt parts

  • I found your channel today! And thankx to my broken foot which brought me here! You are so strong! �� impressive! Subscribed! ��Gonna do this workout by today! ✌️

  • Hi Martha yes you really need to be specific to increase hip BMD and this means resistance exercises for those muscles in and around the hip (especially the buttock muscles). The exercises need to be progressed over time to progressivley challenge the hip bonnes too, best of luck!

  • Haven’t been able to do any jumping etc for about 4 months due to, what I think, is a broken little toe in my foot. This has been extremely frustrating as I love tabata and Hiit conditioning style workouts. This has been great, wish I’d discovered it earlier. Thank you.

  • I am currently at the end of my 13th week. Are these exercises intended to be started at the beginning of 4 months (week 13) or the end of month 4.

  • I broke my calcaneus and I am on week 3 of 7 week recovery I am thankful to have something to occupy my time in a good way. Thank you!

  • I injured my foot almost a week ago and I thought my fitness journey was about to grind to a halt because I can’t go out for a run (or more accurately, a stagger!). I’m so delighted I have found so many of your workout for foot injuries. Thank you, I don’t feel so down in the dumps now.

  • Thank you so much for this video. I am recovering from foot surgery, and this has really helped me to stay strong, and maintain a healthy lifestyle.

  • Thank you Michelle! I am hiking every week, but these 3 sets of exercises specifically strengthens my hip bones so I am doing these 3 sets of exercises everyday to strengthen my hip bones.

  • Hi Caroline! Thank you so much for your workout videos. I sprained my ankle running on the treadmill and I was devastated when the doctor told me I shouldn’t run for three months! Until I came across your workout videos, and I feel awesome! Love your enthusiasm ❤️

  • Thank you so much for making this video. When I was injured, I though oh no I can”t run anymore or do any workouts. Now I can exercise so much still with your video! Truly thanks!!!

  • Love your exercises and your explanations, thank you! �� So funny your wearing shoes inside and your barefoot when exercising outside ��

  • Hi Caroline, I just came across your videos just now I am a long distance runner and I was hit by a car this morning, broken foot unfortunately. I am really frustrated since I was three weeks away from a race!! I was wondering if your videos would still be possible with a cast on? I will start as soon as possible!!

  • Caroline I can say I am the queen of foot injuries for 2017. I had four surgeries, bunions and etc this year. Your videos were my only go to, usually about two weeks afterneach surgery. I can not say how grateful I am to those. originally I tried to search something and I could not believe the number of options for hurt foot people. But thank you thank you for creating these workouts.

  • You are a genius!!! My ankle injury has been so discouraging being as the majority of my exercise is cardio. This workout definitely helps!

  • As it says 4 months post op, and you’re not meant to run until around 6 months, does the shuffling with feet figure of 8 and karaoke still okay to do as it’s more mobile?

  • I’m recovering from a bunionectomy, and have another on the way. Thank you for this! I’m not quite this creative; I appreciate the butt and leg exercises!!

  • OMG ive been looking for this, i skip workout for almost 2 weeks because of my ankle injury..definitely will do these..thankyooouuu ��

  • Not only they forgot to edit the video, it’s also a horrible example of kicking techniques, a simulation of a training doesn’t show anyone how the kick is done

  • Thank you so much for this video, Caroline! I sprained my ankle over a year ago, and have unfortunately developed insertional tendinitis because of the sprain. In this video, you ask that we flex our feet pretty often. I’m wondering if you think it’s alright/still effective if I don’t flex my feet (since that wouldn’t be great for my tendinitis right now)?

  • nice vedio, it educate the patients post operation in a right and scientific direction. i personally benefited from the vedioes. thank u sir

  • Thank you so much. I am so glad I found your videos, it is saving my life. Was in such a dark place with this broken Metatarsal. You really are up beat and make me feel like I am not alone. Thank you.

  • Hi Caroline, I love this video and have done it so many times. The best part is that it’s only 11 minutes, but still a butt kicker. I love your longer videos too, but sometimes I want something short like this one when I’ve just finished a long and/or really tough cardio workout. Do you have any other floor workout videos that are about this length that you can direct me to? If not, could you make another one like this one so I can switch back and forth? Thank you!!

  • I’ve been inactive for a month due to an injured ligament. Doing this once was definitely a killer. I couldn’t even do the chair leg lift!:( But I’ll get there

  • I am so happy to have found your workouts. I have genetically weak ankles and high arches that have helped lead to plantar fasciitis and sesamoiditis both of which are aggravated with many normal workout routines. The minute I start jumping or doing anything high impact, my foot gets so painful and I cannot walk. This most recent time, I have been lame for over a month despite booting stretching, orthotics, etc. It is so frustrating because I used to be able to do some crazy fitness programs, but now I can barely move without hurting myself and being laid up for some time. I’ve never been a runner since I sprain my ankles easily, but I was happy doing other forms of exercise. But now I see all my friends doing Cross Fit, Insanity, etc and I feel like a failure for not being able to move without hurting myself even when I do the exercises correctly. I all but gave up on getting in shape, but these exercises give me some hope!

  • I know this is meant for those recovering from foot injury but I thank you more than I can adequately express! I had a severe knee injury that resulted in perineal nerve damage and I have foot drop. It seems like NO ONE had exercises that took ppl like me into consideration. I’ve been depressed and getting obese ( literally ). This means I can start getting back into shape. Bless you!!!!!!

  • Hey Caroline! Thank you so much for these “hurt foot workout videos” you saved my day and well i guess at least the next 3 exercise-free weeks. You have such a positive energy and an amazing smile. keep doing what you are doing. cheers from austria