Foundation + Movement (HOW TO): Lessons from the Monarch

If you haven’t met me yet, here’s something you should know: as a yoga teacher with a focus on athletes, no one comes in or out of my class without me taking a serious look at their feet. "Show me your arches! Flex, b*tches, flex!" has been my mantra for years. I’ve always said that without strong arches, you’ll never find your balance—whether on a board or in bed. Almost 20 years later, I still stand by it, though now I’ve expanded my philosophy. Lucky for you, from head to toe, we need proper alignment to sleep comfortably, move gracefully, and—let’s be real—live pain-free. Yes, please! And let’s not forget, the head to this toe story is the atlas bone adjustment. I’ll have plenty more to say on that when you come see me, but trust me, it’s all connected.

So, of course, at Monarch, we know that optimal movement starts with a solid foundation—and there’s no better place to begin than with your feet. Our feet are the base of every step, every jump, and every stride we take. Yet, they’re often the most neglected part of our bodies. By focusing on activating the muscles and physiology of our feet, we can build strength, stability, and alignment that support not just our foundation, but our overall performance.
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Today, I’m sharing a simple yet powerful how-to for foot activation. This foundational practice can be seamlessly integrated into your daily routine, improving balance, movement efficiency, and proprioception. The best part? It only takes 5-15 minutes a day, but these small efforts create a ripple effect through your entire body. What starts with foot activation leads to better posture, enhanced movement, and ultimately, pain-free living. Let’s dive into the details that will help you connect to your body in a way that makes every step feel more intentional.

How To: Foot Activation Basics

1. Foot Awareness
   Start by standing barefoot, distributing your weight evenly across both feet. Close your eyes and take a moment to notice the sensation of the ground beneath you. Feel the points of contact and how your feet meet the earth.
   
2. Arch Activation
   Focus on lifting all three arches of your feet: the medial (inner) longitudinal arch, the lateral (outer) longitudinal arch, and the transverse arch across the width of the foot. Visualize the inside of your foot lifting without the outer edge losing contact with the ground, engaging the entire foot to support balance and alignment.
   
3. Toe Spread
   Spread your toes wide, creating space between each one. Press the base of each toe into the ground while keeping the big toe aligned with the centerline of your foot. This helps to wake up the smaller muscles and improve your overall balance.
   
4. Foot Grip
   Imagine you are gripping the ground with your toes as if you were trying to pick up a small object. This activates the deeper, intrinsic muscles of your feet, building strength and stability.
   
5. Progressive Relaxation
   Hold each activation for a few moments, then relax. Tune into any sensations of change or stability. Over time, this practice will increase both your awareness and foot strength, laying the groundwork for a more aligned and powerful body.
   

Implementing This Into Your Routine

• Frequency & Duration:
  Perform this activation routine daily for at least 5 minutes, gradually increasing to 10-15 minutes for optimal results. Practice consistently for at least 3 months to establish a solid foundation, then taper to 3-4 sessions a week.
  
• Progression:
  After 3 months, you can scale back slightly, maintaining shorter sessions (around 5 minutes) while keeping the quality and mindfulness intact. Your feet will thank you!
  

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Diving Deeper
​While this simple foot activation protocol can do wonders for your stability and movement, sometimes we need to go deeper to address specific needs, be it strength, pain relief, or enhanced performance. Whether you’re looking to prevent injury, correct imbalances, or fine-tune your biomechanics, there’s more we can offer to help you achieve your goals.
At Monarch, we provide a range of tools, therapies, and personalized guidance to complement your foundational work, including:

• Self-massage techniques and tools for foot mobility (following)
• Specialized acupuncture and chiropractic care for alignment and pain relief
• Movement-based practices like yoga and Pilates for foot flexibility and strength 
• Advanced treatments like EMSculpt and PEMF for muscle activation and recovery

But that’s just a glimpse! When you’re ready to dive deeper, we invite you to come into Monarch for a personalized consultation. Whether you’re focusing on performance, recovery, or overall well-being, our team of expert practitioners is here to guide you every step of the way.
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Call us at 208.309.6868 to schedule your visit, or drop by and discover how we can support your journey towards optimal movement and vitality. At Monarch, we’re not just your wellness center—we’re your accountability partner on the path to living your fullest, healthiest life.

Book A Comp Consult Now

Guided by Science, Anchored in Heart
As always, we believe in the power of personalized care, guided by both science and heart-centered wellness. When you're ready to take your movement and performance to the next level, we're here to help you find what works best for your body.

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Diving Deeper:
​Home Activation Techniques

1. Stimulating Nerve Connections with Dryer or Tennis Balls
Using smaller, firm balls like a Dryer ball, squash ball, or tennis ball, we can massage and stimulate the nerve connections in the feet to wake up underutilized muscles.

• Step 1: Sit down or stand with one foot on the ball, applying gentle pressure.
• Step 2: Roll the ball slowly under your foot, from the heel to the toes, focusing on any tender spots. Spend extra time on areas that feel tight or sore.
• Step 3: After 2–3 minutes of rolling, shift your weight slightly to increase pressure and continue massaging.

What to Expect: You may feel initial discomfort, which should gradually reduce as your muscles begin to release tension. Expect improved foot sensitivity, better muscle activation, and enhanced blood flow.

2. Arch Activation with a Little Help from Your Hands
To boost arch activation, we can manually assist the foot muscles in achieving proper engagement.

• Step 1: While seated, place your fingers beneath the arch of your foot.
• Step 2: As you visualize lifting your inner and outer arches, use your hands to gently support the arch, helping your muscles engage fully.
• Step 3: Hold the lift for 5–10 seconds before releasing, and repeat 5–10 times.

What to Expect: You’ll experience greater awareness of your arches and their role in your foot’s stability. Over time, this will help build stronger arches and correct postural imbalances.

3. Taking Activation to Your Stride
Once you’ve mastered foot activation, it's time to incorporate it into your everyday movements, especially your stride.

• Step 1: Begin walking slowly, barefoot if possible, while focusing on maintaining active arches and engaged toes.
• Step 2: With each step, land softly on your midfoot, ensuring your toes are spreading and gripping the ground.
• Step 3: Visualize your entire foot working as a cohesive unit, absorbing impact and transferring energy efficiently from your legs up through your body.

What to Expect: You should notice more efficient movement, less foot and leg fatigue, and better alignment in your gait as your body learns to move from a stronger, more stable base.