Ankle exercises for better posture, instant calm, and the relaxation mineral

Today I'm back in the studio with another "3 Pillars" mindset, movement, and nutrition episode where you'll learn…

  • Why my trip to Wal Mart made me anxious and how I caught myself and immediately created a sense of calm.
  • Why your ankles could be the reason for posture problems, knee pain, back pain, poor balance, and more
  • The #1 mineral deficiency I find that leads to poor sleep, muscle cramps, constipation, anxiety, and an overworked, hyperexcitable brain.

This one's full of gems. Please share it if you feel like someone you know will benefit, OK?

Got A Question?  Comment?  Leave Your Reply Below!

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Comments

  1. Great video as usual. I have a question about using epsom salt (magnesium sulfate) baths. Can that help with magnesium deficiency? Thanks for sharing your knowledge and positive attitude!

  2. Dont our standard american shoes push us forward onto our toes???? I have noticed that my posture is much beter barefooted than when I wear my normal shoes. Everyone says you need to have a half inch heel at least in a good shoe…… its just not working for me now. I noticed how out of trim I am when I wear regular shoes and am in al search now to find those that give me a flatter foot plane. Thanks for all of your work!!!! it has made a fantastic difference in my life!

    • Yes…absolutely, Nancy!  Minimal support and barefoot practice is key to waking up the intrinsic muscles of your foot and feed your brain with good functional input / afferance.  “Zero drop” is the new term and most shoe companies are finally getting it and making more minimal shoes. 

      Excellent observation!

      drh

  3. Hello Dr.

    Another great video. I have lerned so much from you and I just want to thank you again for your helpfulness. Continued blessings to you and your family.

    Mary

    • DURING MY PRACTICE OF YOUR LATEST VIDEO, I HAD A MOMENT. I AM A HEAD PUSHED FORWARD PERSON, AND YOU MENTIONED GRAVITY!!!! I NEVER GAVE GRAVITY ANY THOUGHT, BUT YOU'RE RIGHT. I HAVE A FIGHT ON MY HANDS. CORRECT THE HEAD GOING FORWARD AND FIGHT GRAVITY. I AM UP FOR THE FIGHT. THANK YOU AGAIN FOR YOUR VIDEOS AND YOUR QUEST TO GET THE INFORMATION OUT TO US.

      YOUR FRIEND IN CA, MARY 

  4. Fab video as always. And good timing for me as I really need to work on my ancle stability and my feet. Do you have any additional advice on how to work with the front part of the foot? I'm having problem with the arch right behind the toes. It has sunken down and it's hurting when I wear more pointy shoes

    • search “short foot” inside the course, Monica.  also review “foundational footwork” in the course.  Finding your pillars is first…always aware of your pillars.

  5. Great video!  I am dealing with my first bout of shin splints on one leg and wondered if there are any other exericises you would add to eliminate and better still to prevent shin splints.

    Love your energy!

    • There are many causes, Shelly so I can’t be specific for you but barefoot balance training is almost always helpful.  Great looking studio you have btw!

  6. Great reminded about magnesium. I am still dealing with these nerves and stopped taking everything for a few days in preparation of a diagnostic test and WOW! The difference I felt in my body was truly unbelievable! I truly appreciate all of your wisdom!

    • Yes…it’s a Mg deficiency is a huge problem.  We use more of it with stress and we also pee more of it out with stress….double whammy.  Healing thoughts your way, Patti.  Thanks for the comment.

  7. Hi Dr Steve – Thanks again for the inspiration. Just recently I had a lot of cramps over about a 3 or 4 day period and ended up taking K+Mg Citrate for it which reduced it almost completely. What I find frustrating is that I am eating soooo many greens etc but still seem to be deficient – could there be a reason why, such as that I need something else to help absorb the Mg from foods naturally?

    Interesting concept re mind set. I can be somewhat judgemental myself, but how do you find the fine line of being or at least sounding judgemental towards someone you know and the desire to just help them change thier habits? It's something I am aware of but find difficult to encourage with out the occassional judgemental comment when all I want to see is a healthier life for someone you love. Will just have to work on that somehow. 

    • Could be Mg deficient food!  Regarding judgemental commets…Keep rehearsing the ideal scenario in your mind that serves the greatest good and creates the most peace. Ask for guidance in silence.

      • Like this answer. Silence is possibly the easiest discipline to muck up! But you're right. I've been actively trying to put it into practice and I've noticed on the odd occassion that it has been the best thing. Just let things pan out and take their course. 

        Couple of things that don't really fit here sorry – but before I forget.

        Sent you an email re my foam roller that went on holiday and re the list of nutritional suppliments for good gut health to your email – not sure if you've seen it… just before I get distracted again I wondered if you could have a look… 

        Also, I know this isn't the right forum perhaps, but what's your take on energy healing and chi energy? Is this the energy that you feel through your body when you personally do these exercises? Sometimes my palms pulse and tingle and I don't think it's lack of blood flow… thoughts?

         

        Cheers and bless you,

        Kristina

         

        • I’ll check my emails and pm you.

          Regarding the energy.  Yes, if you are sensitive to chi energy you will most definitely get it moving and alive with this work because is releases blockages to it’s flow.  Personally I just feel more centered, calmer, more empowered, but do not feel the pulse and tingles, etc.

          You should explore that gift if you are in tune to it for sure.  Reiki, Chi Gong, Tai Chi, and others

          Go for it!

          drh

  8. Hi Dr. Steve,

    I am new to this site.

    I believe in the message synchronicities bring and this video pretty much described all of the symptoms my mom has been experiencing and planned to bring up to her doctor this week.  I have already forwarded this link to her. So thank you for the great information!

    I have a question- I have a true "pain in the butt" when I sit.  I have very tight hamstrings and stretch at least 3 times a week when I go to the gym.  I have been seeing a rheumatologist who believes I may have psoriatic arthritis.  For the past two years I have had a lot of difficulty sleeping on my side due to pain in hip area.   I am not thrilled with taking daily anti-inflammatory meds and would like to stop if possible. ( I also have a long history of heel pain so I think this is throwing off my gait.)  Can you point me in the direction on your site that may address some of these issues via stretching, exercise and nutrition? Thanks so much!

    • HI Kim!  Search “disc” in the search box here to make sure you’re not dealing with disc related referral pain.

      Search “anti-inflammatory” for some tips on nutrition.

      Search “gut restoration” for tips on gut health to reduce inflammation (psoriatic stuff is often gut related)

      If you would like more individual help I have a full training course and coaching program set up at http://www.corewellnessinstitute.com

      Keep us posted on your progress!  Hope to work with you in the course.

      drh

  9. Hello Dr. Steve

    Do you have any specific stretches, strengthening or balancing movements for people with Achilles Tendon discomfort.  I have a fellow masters runner on my club team who has had chronic Achilles issues, oddly not when running, but when walking during normal hours.  Would welcome your insight.  Many thanks.  Richard Henderson~ Philadelphia, PA

     

    • Many possibilities, Richard.  Can’t give specifics for him, but a LOT of achilles stress I see comes from upper quarter head forward and thoracic spine hunching which throws center of gravity forward causing constant tension in back side of calf to keep from falling on face. 

      Of course there is a plethora of ankle, hip, and knee blockages, weaknesses, altered motor control that can be at cause.  Sorry I can’t be more specific for conditions.  Start with whole body posture with the free series and consider the course for more in-depth personal coaching.

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