Author: Zac Cupples

A Comprehensive Foot Posture Guide Do you ever notice someone walking with their feet turned out like a duck or turned in like a pigeon? It’s more common than you think, and it often stems from a loss of rotation somewhere in the leg. This guide will help you identify the problem and fix it with simple exercises. Why Do Feet Turn Out or In? When feet turn out (duck feet) or in (pigeon toes), it’s because of a loss of rotation in the leg. Here’s a breakdown: Duck Feet: The leg favors external rotation, often because of limited internal rotation at the hip, shin, or both. These folks often have higher arches. Pigeon Toes: The leg favors internal rotation, usually caused by limited external rotation at the hip, shin, or both. Lower arches are common. To correct this, you need to identify the restriction and target it with the right exercises. Step 1: Assess Your Mobility Before jumping into exercises, determine where the problem lies. Use these tests: External Rotation: Internal Rotation: Standing Rotation Test: Arch Height Test Step 2: Address Global Stiffness If all your tests were limited, you need to address overall stiffness before fixing foot posture. Think of it like trying to take off a sock while still wearing a shoe—the big restrictions must go first. Block Decompression What it does:  Opens up space for rotation by reducing tension in the body. Steps: – Lie on your side and place a yoga block under your pelvis

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Unlock Your Mobility: 4 Common Movement Issues and Exercises to Fix Them Mobility issues, pain, and tension often boil down to four key problems. Address these, and you’ll notice a big difference in how you move and feel. Based on 13 years as a physical therapist and coach, here are the four issues, the fixes, and exercises to help you move better. 1. Resting Tension: Gravity’s Grip on Your Body The Problem As you age, gravity takes its toll. Muscles in the front and back of your body tighten up over time. This creates a squeezing effect, limiting your ability to rotate. The Fix Counteract this with a movement that opens up the sides of your body. Start with an armbar variation. Sidelying Armbar This opens up the front and back of your body, restoring your ability to rotate. 2. Moving with Too Much Tension The Problem Elite athletes move effortlessly. They produce tension only when needed. Most people, however, over-tense while moving. This stiffness kills smooth movement and power. The Fix Learn to move with less effort. Start with the Wave Roll. Wave Roll This teaches you to move without unnecessary tension. 3. Shifting Weight Forward The Problem Where is your weight on your feet right now? For many, it’s on the toes or outside edges. This forward weight shift limits your rotation and puts stress on your spine. The Fix Shift your weight back. Open up your hips and trunk with a wall squat. Wall Squat This backward

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