5 Exercises to Help Cure Flat Feet

It's no wonder that so many people complain of flat feet when we live in an era of high heels, thick sneakers, and desk jobs. Normally, to treat this, people will buy expensive orthotics and just avoid the issue altogether. Instead of wearing those cumbersome insoles, you can get to the root of the problem for free.

Before we delve into how to fix the issue at hand, I'd like to touch upon what causes the arches of the feet to "drop." As I've mentioned before, wearing bulky sneakers inhibits the proprioceptors in your feet. Put simply, this means that your positional awareness of your feet is minimal. You have no idea whether your feet are pronating or supinating when you're wearing certain brands of sneakers. This causes some of the supportive muscles to turn off, as the body operates on a "if you don't use it, you lose it" principle. Usually this results in flat feet, or as it is medically known, pes planus.

Give your feet the attention they deserve.

In order to reverse this dysfunctional pattern, you have to, literally, step out of your comfort zone. Take the shoes off and wake up those muscles in your feet. Normally, I like to ween people into this, because just going all barefoot or minimal shoe right out of the gate will likely lead to issues like shin splints or plantar fasciitis. Rather, I prefer having clients train their feet on their own, or as a part of their warm-ups. Once they develop that foundation, they can integrate more barefoot movement into their workouts.

So, in a person who's stuck in pronation (collapsed arches), we have weakness on the medial portion of the leg: the soleus, medial head of the gastrocnemius, adductor magnus, etc., as those muscles remain in a stretched position. On the lateral portion of the leg, the peroneals, tensor fascia latae, and the gluteus minimus will all be in a shortened/tight position. This means that people with fallen arches will often experience hip/knee issues as well.

How can you build invincible ankles and rediscover the fallen arches in your feet? I can't lie, it won't be easy. Your years of bad mechanics takes consistency and dedication to override. It is, however, doable, if you work for it. Here are some of my favorite exercises to treat this issue:

1. Half kneeling fibular head manipulation
• I recommend trying this for about 20-30 seconds per side.
2. Towel pull with toes
• 20-30 seconds per side is plenty. Try 2 sets.
3. Heel raise with external rotation
• We're looking for higher volume here, so 2-3 sets of 20-30 reps will do.
4. Toe raises
• Do each variation for 10 reps. Repeat 2-3 times.
5. Single leg stance/Single leg RDL
• Ideally, we want 3 sets of 10 repetitions per side.

Before you do these exercises (or before a heavy training day), roll out the bottom of your feet (the plantar fascia) with a golf ball. This will activate the proprioceptors in the feet and improve your bodily awareness.

You will notice that once you strengthen the feet, your movement patterns will improve, and you won't have to worry about maladies like shin splints, plantar fasciitis, hip pain, knee pain, and so on. The feet are your foundation, and if you build strength from the ground up, you'll be invincible.

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Belgrade Maps Tips

Map of Tourism Information Offices

WALKING TOUR OF BELGRADE (up to 3 hours) - THE BELGRADE FORTRESS  - KNEZ MIHAILOVA STREET  - PRINCESS LJUBICA’S RESIDENCE - BELGRADE CATHEDRAL - THE SEAT OF THE SERBIAN PATRIARCH - “?” RESTAURANT - KOSANČIĆEV VENAC  - STUDENTS SQUARE - REPUBLIC SQUARE and TERAZIJE

THE BELGRADE FORTRESS is located on a hill overlooking the confluence of Sava River and the Danube. Over the centuries of sieges, battles and conquests, the fortress was repeatedly razed to the ground, rebuilt and restructered. The Belgrade Fortress consists of Upper Town, Lower Town and Kalemegdan Park. KNEZ MIHAILOVA STREET the main part of the pedestrian area between Terazije and Kalemegdan Park. Called after Prince Mihailo Obrenovic. PRINCESS LJUBICA’S RESIDENCE built in 1829 for the family of Prince Milos Obrenovic, and there lived his wife Ljubica and sons Milan and Mihailo. Today it houses a part of the ethnographic exhibition. BELGRADE CATHEDRAL the church built in 1845 dedicated to Archangels Michail & Gabriel, with tombs of some members of the Obrenović dinasty.  THE SEAT OF THE SERBIAN PATRIARCH accros the street of the Cathedral with Ecclestical Museum. “?” RESTAURANT built in 1825 got this unusual name as its last owner could not recall any batter. KOSANČIĆEV VENAC paved in cobbled stones having the look of the town from the first half of the 19th century. STUDENTSKI TRG square and park with several buildings of Belgrade University, Etnographic Museum and Kolarčev narodni univerzitet.  REPUBLIC SQUARE with the National Theatre, National Museum and the equestrian statue of Prince Mihail Obrenović. TERAZIJE the main squire called after the water level of the towers parts of the Turchish acquduct in existence there in the 18th century.

BELGRADE SIGHTSEEING TOUR (up to 3 hours)

ST. SAVA TEMPLE built where the remains of St. Sava were burnt by the Ottoman Turks in 1594. The construction began in 1936. As St. Sava Temple may host several thousand warshipers, it is one of the world largest Orthodox churces.
BELGRADE FORTRESS located on a hill overlooking the confluence of Sava River and the Danube. Over the centuries of sieges, battles and conquests, the fortress was repeatedly razed to the ground, rebuilt and restructured. The Belgrade Fortress consists of Upper and Lower Town and Kalemegdan Park.
THE PARLAMENT was built between 1907 and 1936 with the decoration of broze statues of men and hourses.
OLD PALACE built in 1882 as a private residence of King Milan Obrenović. Today it is Belgrade City Hall.
NEW PALACE built between 1911 and 1922 as a Royal palace of King Petra I Karađorđević. Today it is the Office of the Serbian President.
NATIONAL THEATRE built in 1869 with the efforts of Prince Mihailo Obrenović.
NATIONAL MUSEUM the oldest museum in Belgrade, situated in the building from 1903 and out of its treasure all the other Belgrade museums have been established.
TERAZIJE STREET the main squire called after the water level of the towers parts of the Turchish acquduct in existence there in the 18th century.
KRALJA MILANA STREET is the main street connecting Terazije and Slavija Square.
KNEZA MILOSA STREET one of the oldest and the most representative city streets, with Embassies, Ministries and the houses of wealthy citizens of the beginning of 20th century.
THE 25th of MAY MUSEUM, HOUSE OF FLOWERS built in 1975 as office with covered garden during Josip Broz Tito’s life, near his residence. According to his wish he was buried there. Today, there is a simple tomb of white marble.

- ST. SAVA TEMPLE
- BELGRADE FORTRESS 
- THE PARLAMENT
- OLD AND NEW ROYAL PALACE
- NATIONAL THEATRE
- NATIONAL MUSEUM
- KRALJA MILANA STREET
- TERAZIJE STREET 
- KNEZA MILOŠA STREET
- THE 25th of MAY MUSEUM

EXTENDED CITY TOUR (up to 5 hours)

NEW BELGRADE
- UŠĆE 
- SERBIA PALACE 
- ARENA 
- MODERN ART MUSEUM 

ZEMUN 
- MILLENNIUM TOWER 
- ST NIKOLAS CHURCH 
- KARAMATA FAMILY HOUSE
- THE CHURCH 
- SPIRTINA KUĆA 
- FRANCISCAN MONASTERY
- CHURCHES OF ST ARCHANGELS AND ST ROK

This tour includes: Belgrade sightseeing tour with NEW BELGRADE andZEMUN (Zemun a separate settlement throughout the centuries, but development of New Belgrade in the late 20th century joined them together in a continuous urban area) 

NEW BELGRADE

UŠĆE bussiness centre former seat of the Communist party of Yugoslavia, built between 1961 and 1965.
SERBIA PALACE former seat of the Yugoslav Goverment, built between 1947 and 1954.
ARENA one of the biggest sports complex hosting up to 25,000 spectators.
MODERN ART MUSEUM built 1961 and covering the development of the Yugoslav art from 1900 onwards, situated in a beautiful park of Peace and Friendship.

ZEMUN 

MILLENNIUM TOWER on Gardoš hill constracted in 1896 when the Hungaries of the Austrian Empire were celebrating a 1,000th anniversary of their comming to the Pannonian Plain.
ST NIKOLAS CHURCH the oldest one in the city constracted in 1742.
KARAMATA FAMILY HOUSE constracted in 1763 and lived in by the same family for almoust two and a half centuries.
THE CHURCH dedicated to the birth of Virgin Mary built in 1777 with richly decorated iconostasies.
SPIRTINA KUĆA family house from 1840, built pseudogotic stuly. Today is the Town museum.
FRANCISCAN MONASTERY built by the same order in 1739.
CHURCHES OF ST ARCHANGELS AND ST ROK constracted on the space of quarantine where people and goods had to wait before continuing there trip to prevent spreading of diseases from the East. 

RIVERS SIGHTSEEING TOUR (up to 2 hours)

This tour includes: two hours cruise on Sava and Danube rivers.

Where to Stay

http://www.mapavodime.rs/integration/user/tob/category/hostel/lang/en

Belgrade Walking Tour Map


View Serbia tourist guides - Belgrade tours in a larger map

Click on Belgrade 360º

Belgrade sightseeing from open top bus BS Tours

Belgrade Sightseeing by Minibus

Sightseeing by walk ( Just 6 euro) 

Belgrade sightseeing with an "Open Top" bus

These are useful links about Belgrade Trip 

http://belgradecitycard.rs/home.html ( city card)

http://www.serbianheritagetours.com/#!belgrade-tours  (Private Tours)

http://www.explore-belgrade.com/

http://livinginbelgrade.com/....  

http://livinginbelgrade.com/virtual-tours-belgrade.php

http://www.guides-serbia.com/

http://baloncentar.com/ ( Baloon Tour) 

http://www.eurometronavodi.com/eng

http://www.turistvodic.info/2eng.htm (tour guides)

http://www.travelserbiabelgrade.com/en/excursions/boat-sightseeing.html (boat tours with dinner)

http://www.tob.rs/en/sightseeing_in.php?id=720 (Sightseeing by walk - 2,5 hours)
http://www.tob.rs/en/sightseeing_in.php?id=135 (Fruška gora and Novi Sad)

http://belguest.rs/

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Budapest map

Budapest Maps

                                                                  Budapest Metro Maps

My Map...

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Walking With a Twist to Train Your Abs

Walking with a twist is one way to combat weak abs. In addition it can help you walk with confidence. It can help you become fully present in your body while walking (because you are focusing on the act of walking) and it'll help your heart pump blood. It will also massage your organs at the same time. It can also be used to strengthen your legs and give your walk more power. It may also help you deal with low back pain, the type that feels like your lower back is being pulled forwards from inside of your body and makes your lower back feel like it is being compressed.

Twisting Happens in the Lower Ribcage

The key to walking with a twist is understanding that when you twist your spine, most of the twist happens in the lower half of your ribcage. It does not happen in your lower back.

If you sit down in a chair or on the floor and then twist to one side, the lower part of your thoracic spine and ribcage will turn relative to your pelvis. Your thoracic vertebrae (these are the vertebrae to which your ribs attach) are designed to turn relative to each other. And your ribs are levers that you can use to help them twist.

The lumbar spine connects your ribcage to your pelvis. This part of your spine is designed not to twist. The vertebrae here can twist from front to back and from side to side, however because they don't turn relative to each other they transmit the force of your abs to the ribs of your ribcage so that you can use your abs to turn your ribs relative to your pelvis... or your pelvis relative to your ribs.

The Muscles that Twist Your Spine

Your abdominals, particularly your obliques, are what you use to turn your ribcage relative to your pelvis. The obliques angle forwards and up from your pelvis to your ribcage and they also angle forwards and down. It's because of the way that they are angled that they can be used to turn your ribs relative to your pelvis.

Another set of angled muscles is located between each set of ribs. These are called the intercostals and they can be used to turn your ribs relative to each other.

If you twist while holding your pelvis still (say for example while sitting on the floor) your lower ribs will turn relative to your pelvis thanks to the action of your obliques. Meanwhile your upper ribs will turn with respect to your lower ribs because of your intercostals.

Your Ribcage Is a Flexible Structure (Or Should Be!)

If you are used to thinking of your ribcage as a rigid and inflexible structure it's time to change that way of thinking. Your ribcage is actually quite mobile. And moving it helps to mobilize the thoracic spine. Also, making your ribcage more flexible, or keeping it flexible can help your breathing since the intercostals (and abs) can be used in the breathing process if you learn to breathe into your ribcage.

Massaging Your Organs and Assisting Your Heart

If you've ever twisted a wet wash cloth you know that when you twist you ring out the water. Twisting your ribcage relative to your pelvis you can do something similar, you can squeeze your internal organs. If you twist and then release and then twist again (to the opposite side) you can squeeze and then release your internal organs, giving them a massage, or more appropriately helping to pump fluids within them.

This pumping action not only happens within the organs of your abdomen, it also affects the main blood vessels that run down (and up) through the abdominal cavity. By twisting and releasing you help to squeeze blood through these organs assisting your heart in the pumping of blood.

Twisting Your Lower Ribcage

Before I get on to walking with a twist I should explain a bit more about the ribcage and it's ability to twist. Most of the twist happens in the lower half of the ribcage. This is the part of the ribcage that has the arch in front. Your upper ribcage twists a little but the ability is hindered by the attachment of your ribs to your sternum. So what's really happening when you twist is that your upper ribcage turns relative to your pelvis. However, if you are walking and you keep your upper ribcage facing your direction of travel, your lower ribcage can twist as you walk.

It's a lot like the action used in Latin dances like the rhumba and cha cha cha but instead of dancing you are walking and in the process you make your walk look graceful. And it feels good at the same time.

Walking with a Twist?

So how do you walk with a twist? Start by standing tall. Pull your head back and up so that your neck feels long. Actually, by making your neck long your straighten your cervical spine (the part of the spine that joins your head to your ribcage.) The more you straighten this part of your spine the more you straighten the your upper thoracic spine which is directly below it. This causes your upper chest to lift and open. (You might find this easier to notice if you repeatedly, and slowly, pull your head back and then move it forwards.)

With your upper ribs lifted your abdominal (and intercostals) have a foundation from which to act. They can then be used to help turn your lower ribcage and pelvis relative to your upper ribcage.

As you walk focus on keeping your upper chest facing your direction of travel. As your right leg moves forwards allow the right side of your pelvis to swing forwards. As your left leg swings forwards do the same with the left side of your pelvis.

Adding Power To Your Twist

This is a "passive" method of walking with a twist. To make your walk more authoritative, powerful or confident, focus on using your abs to turn your pelvis relative to your ribcage. Use the turning of your pelvis to swing your legs.

If your weight is on your left leg, use your inner left thigh muscles to twist your pelvis relative to your left leg. At the same time use your abs to turn your pelvis to the left so that your right leg swings forwards.
When your right heal touches the floor, shift your weight forwards and as you do so activate your right inner thigh to turn your pelvis relative to your right leg. Use your abdominals to turn your pelvis relative to your ribcage and swing your left leg forwards.

Using Your Inner Thighs

For more power, and a more connected walk, you can use the inner thigh of your hindmost leg. If you were standing on one leg the equivalent action would be to internally rotate your free leg so that it rotates inwards relative to your pelvis. The front of your free leg then moves inwards, towards the opposite side of the pelvis. If you do the same action while moving the pelvis instead of the leg, then the opposite side of the pelvis moves forwards and inwards causing the front of the hip joint to close.

Say you are swinging your left leg forwards while walking. As the left side of your pelvis swings forwards the front of your right hip closes laterally. Then it opens again when the right leg swings forwards.

You can add extra drive to each step by making this action more deliberate. Use the internal rotators of your back leg to help swing the opposite side of your pelvis forwards. At the same time use your abs to twist your lower ribcage so that your upper ribcage continues to face your direction of travel.

Letting Your Arms Swing

The final aspect of walking with a twist is allowing your arms to swing freely. Actually, you will probably find that walking with a twist causes your arms to swing of their own accords. Because in this method you upper ribcage acts as a foundation for the movement of your lower ribcage, it also acts as a foundation for the muscles that attach your shoulder blades to your ribcage. Because the ribcage is stable these muscles may tend to relax and so that your body as a whole stays balanced while you walk, your shoulder blades and arms will naturally swing as you walk.

For exercises to help you twist better so that it is easier to walk with a twist check out sensational-yoga-poses.com.

Neil Keleher is a yoga teacher and he lives in Taiwan. His interests range between yoga, tai ji, chinese calligraphy and understanding consciousness. For more on ab exercises read ab exercises

Article Source:http://EzineArticles.com/?expert

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What does it really cost?

I see this all the time.  You get your nails done every 2-3 weeks, you get your hair colored and cut every 4-6 weeks, you eat out, you shop for new clothes, etc.  Then you say, “I really don’t have the money right now to invest in an exercise/nutrition program”.  Well, you are spending the money, just on other things.  When does your body get to the top of your priority list?

What will it take to get you to invest in what is below the surface, beyond the skin?  Your heart, your lungs, your muscles and yes, those bones!  Getting our hair and nails done makes us feel good about ourselves and boost our confidence.  I would say that investing in exercise and nutrition is one of the best things you can do to boost your confidence.  You feel stronger, healthier, have a better shape and much more energy to get through your day. 

What is it costing you to NOT get active and eat right?  Your health!  While it may not seem like a big deal now, continued sedentary lifestyle and poor eating habits will catch up with you and then it will hit you and your pocket book in a really big way!  Low energy, low self esteem, higher risk of chronic diseases like diabetes, cancer and heart disease will not only drain your bank account, but drain your time that you could be spending with loved ones and living a healthy active life!

The rates of obesity and chronic health problems are at an all time high in the U.S. right now, making it more important than ever to get moving!  A recent study states that being fit (even if you are overweight) reduces the risk of most diseases and premature death.  Being fit is one of the best things you can do to take care of what is on the inside!  Go beyond the surface and get to what really matters.  Taking care of yourself is the most important thing you can do for your family.  If you don’t take care of you, who is going to take care of them?

Take the first step and yes, I mean that literally!  If you are not active right now, get out and walk for at least 10 minutes twice a day.  Next week, make it 15 minutes twice a day.  Get to where you can walk for at least 30 minutes every day.  Research CONSISTENTLY reports the positive benefits of walking.  And guess what?  It is free!  

To get the most bang for your excise time – incorporate strength training.  Building lean muscle increases your resting metabolic rate (that means you burn more calories sitting on the couch!)  Building muscles also stimulates bone growth. Both women and men are at risk of osteoporosis as they age and strength training is the best thing you can do to prevent this disabling disease.

So what is the best approach for strength training for busy people who want to burn fat?  Stay tuned!

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The Downside To Walking 10,000 Steps A Day

Doctors and researchers have advised us to take a minimum of 10,000 steps per day to stay fit and healthy. Everyone always talks about the great benefits associated with these extra steps, but never about the downside. I bought a pedometer a few months ago and have reached my daily step goals on a consistent basis. Here are some of the negative side effects I have noticed.

1 - None of my clothes fit me anymore

Three months of walking did something strange: it caused all of my clothing to become way too big on me. Now I find myself needing to fork over hard-earned money to replace my wardrobe with smaller articles of clothing.

2- My waking shoes are actually getting worn out

I have a pair of shoes that I use for after dinner walks. These shoes have been with me for years with no troubles. Inexplicably, they are worn out and need to be replaced.

3 - I am missing out on some of my favorite TV shows

I find myself with so much extra energy that I don't want to sit in front of the TV for hours on end. I find myself at places like museums and farmers markets instead, while I miss more and more of the plot lines on my favorite shows.

4 - Junk food has lost much of its appeal

I just don't get the same amount of pleasure from downing an entire bag of chips at one sitting as I once did. Maybe that has something to do with #3, since I normally did my junk food eating on the couch in front of the TV. I actually found myself planting vegetables in my backyard the other day! This type of behavior was never part of my usual routine before I took up walking. The walking must be to blame. Now what will I do with all those healthy vegetables I grow?

5 - I'm meeting neighbors that I have lived near for years for the first time

People I have never met are being friendly to me and cheering me on. Strangers are becoming friends and they tell me how great I look now that I lost 20 pounds. This is just strange behavior that I have never encountered before I starting walking around my neighborhood.

6 -???

Ok, so I can't seem to come up with a sixth negative side effect. The truth is, I am very much enjoying all the healthy side effects of walking. I am amazed at how one healthy habit leads to another. Taking 10,000 steps per day is helpful by itself, but the true benefit lies in how it can lead to an all-around healthier life-style.

Heather Krasovec, creator of http://best-pedometer-reviews.com/, is dedicated to helping consumers find the best products to stay fit and healthy.

Article Source:http://EzineArticles.com/?expert

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