One of the most exciting trends in balance training today occurs by combining the versatile BOSUŽ Balance Trainer (BT) with barefoot mind-body disciplines. While wearing shoes for traditional core and upright conditioning applications still proves popular and appropriate, barefoot movement on the BT challenges the lower body extremities in new ways (Kavounoudias). Among the mind-body disciplines that easily lend themselves to the application of barefoot mindful core engagement are Feldenkrais, T'ai Chi, yoga, and Pilates. Here we will explore some new applications using a couple of these disciplines with the added benefit of different stabilization requirements while exercising barefoot on the labile BT.
Barefoot training is not new to fitness, rehabilitation or sport training. Anyone who was around in the 1980's will remember Jane Fonda's first barefoot workouts. Barefoot training is back in the mainstream with a focus on balance, awareness of foot dynamics, and an appreciation of the foot's role in overall standing core integration. When we wear shoes with lateral, arch, and ankle support, the intrinsic stabilizers of the foot and ankles tend to turn off in the presence of artificial, external stabilization (Hatzitaki, et. al. 2003).
However, removing shoes requires immediate internal, active stabilization when the proprioceptors of the foot and ankle automatically turn on, connecting our human kinetic chain of 26 bones, 33 joints, and more than 100 muscles and proprioceptors. After the spine, the feet have the largest number of kinesthetic proprioceptors of the body. Therefore, training barefoot trains stability and helps diminish propensity towards falling in different populations (Fuzhong, et. al. 2005).
When training barefoot on the BT using slow, meditative movements, the brain begins interpreting proprioceptive messages that are sent continuously from the foot and ankle complex, inducing autonomic reflexive active stabilization from head-to-toe for a full-body, functional integrative approach to training. Of course, some participants should avoid barefoot training based on existing foot and/or ankle injury or other medical situations. Also, some clubs do not allow barefoot training because of hygiene or other legal concerns.
When working barefoot on the BT, we train the "foot triangle" (Shakoo). Imagine a triangle connecting the transversus arch (located on the foot heel) with the areas below the big toe and the pinkie toe. The longitudinal arch runs from below the middle toe to the heel, and the muscles in this area under the arch also assist with balance. When training barefoot on the BT, these muscles work together to foster intrinsic, active muscular stabilization. As a result of this training, when we return to wearing shoes on stable flooring, we have become more stable.
The following exercise samples on the BT fuse the mind-body barefoot disciplines of Feldenkrais and T'ai Chi. Notice how the disciplines have an emphasis that starts with stability, flows into mobility, and repeats that cycle. Remember that in mind-body fitness we emphasize quality of movement over quantity of repetitions. Furthermore, since we believe that movements are made for people and not the other way around, we encourage participants to choose only those suggestions that feel appropriate.
For complete article, including exercise images and instructions, click here.
CLASSES AT PHILADELPHIA MANIA:
BOSU® HIIT EXTREME with Keli Roberts
Friday 7:30am - 9:00am FR1B
BOSU® CRUSH IT with Douglas Brooks, MS
Friday 2:15pm - 3:45pm FR4B
BOSU® MULTIPLICITY with Jay Blahnik & Mindy Mylrea
Friday 4:00pm - 5:30pm FR5B
BOSU® STRONG + STRETCHED with Julz Arney
Saturday 12:30pm - 2:00pm SA3B
BOSUŽ PILATES 3D With Stacey Lei Krauss
Sunday 7:00am - 8:30am SU1B
BOSUŽ PLYO PROGRESSIONS With Amy Dixon
Sunday 11:15am - 12:45pm SU3B
CLASSES AT CALIFORNIA MANIA:
BOSU® HIIT EXTREME with Keli Roberts
Friday 7:30am - 9:00am FR1B
BOSU® MULTIPLICITY with Julz Arney & Jay Blahnik
Friday 10:00am - 11:30am FR2B
BOSU® CRUSH IT with Mindy Mylrea
Friday 4:00pm - 5:30pm FR5B
BOSU® STRONG + STRETCHED with Julz Arney
Saturday 12:30pm - 2:00pm SA3B
BOSUŽ BALANCED BODY With Lawrence Biscontini, MA
Sunday 8:45am - 10:15am SU2A
BOSU® PILATES 3D With Helen Vanderberg
Sunday 11:15am - 12:45pm SU3A