2×4 exercises
Note: This might not be ideal for some foot issues. Contact me for questions.
In a Pilates studio, you would use a 2×4. You can stop at a hardware store, and build your own. Make sure to cut up a yoga mat (a thin towel will work too!) to pad your 2×4, and maybe even vinyl for a cover.
Options for a 2×4: a hardcover textbook, or the stairs. Depending on the height of the textbook or the stairs, your heel may never rest on anything. You may also do this on the floor without any height to make this exercise more accessible. Note that it will feel different without any height.
It seems like such a simple exercise, but you’re working on your ankle mobility, posterior chain through the mini-squats, working the muscles of your legs and seat using your feet. This leads to better posture and body coordination. Notice if you’re rolling in or out on the balls of your feet. Can you distribute your weight across the balls of your feet evenly throughout the exercises? How tall can your spine be (from tailbone through the top of your head) practicing these exercises?
You’ll be tempted to lean forward, but stay in an upright position, standing on both feet, lifting up through your center, and out of the top of your head. Hands can go behind your head, on your hips, or use a wall as an assist for your balance work.
Standing Footwork – both legs:
With your 2×4 (or 2×4 replacement), place the balls of your feet on the 2×4 with your heels on the floor. Bend both knees into a mini-squat imagining your spine is sliding down a wall. Then, lift both heels. Then, straighten both legs. Then, lower both heels to the floor. 3-5 reps, then reverse direction.
To reverse direction, place the balls of your feet on the 2×4 with your heels on the floor. Lift both heels off the floor. Then, bend both knees into a mini-squat with a tall spine. Then, lower both heels to the floor. Then, straighten both legs. 3-5 reps.
Standing Footwork – one leg variation:
If it’s going well using both legs, try 1 leg at a time on the 2×4 while the other leg is slightly behind you off the floor. 2-3 reps each leg. You might notice how the exercises are more challenging on one leg versus the other. Repeat 2-3 reps on the challenging leg.