 |
|
Where |
What |
How |
| Foot Warm
Up |
1 |
Whole Foot |
Shake & Bake |
Repeat
warm up as needed |
| |
2 |
Whole Foot |
Foot Flopping |
|
| |
3 |
Whole Foot: Sides |
Squeezing |
3x
Heel to Toe, Lf Hand, Rt Hand |
| Toes |
4 |
Big Toe |
Wag the Dog |
Pull
w/knuckles and shake; support heel with other hand |
| |
5 |
All Toes |
Rotate and Pull |
3x
ea direction |
| |
6 |
All Toes: Sides |
Inchworm |
Tip
to Base, get on the web |
| |
7 |
All Toes: Soles |
Inchworm |
Base
to Tip |
| |
8 |
All Toes: Tops |
Inchworm |
2
Finger |
| Top/Edges/Heels |
9 |
Top of Foot: Grooves |
Finger Tip Roll |
Change
hands as needed |
| |
10 |
Top of Foot |
Finger Tip Rotations |
2
Handed, base of toes to sides of ankle |
| |
11 |
Foot: Inner Edge |
Inchworm |
3x
toe base to heel |
| |
12 |
Heel: Inner |
Inchworm |
5x
Fan |
| |
13 |
Heel: Back |
Index Finger Inchworm |
Across
Bone |
| |
14 |
Heel: Outer |
Inchworm |
5x
Fan |
| |
15 |
Foot: Outer Edge |
Inchworm |
3x
toe base to heel |
| Ball |
16 |
Sole: Top 1/3 |
Inchworm |
Vertical:
Heel to Toe |
| |
17 |
Sole: Top 1/3 |
Inchworm |
Horizontal:
3x ea direction |
| Toe Return |
18 |
Toes: Tips |
Fingertip Role |
|
| |
19 |
Toes: Tips |
Inchworm |
|
| |
20 |
Big Toe: Detail |
Inchworm and more |
Bottom,
sides, across top, pituitary blast and 2 handed rub |
| Midsole |
22 |
Sole: Mid 1/3 |
Inchworm |
Horizontal:
3x lf/rt then diagonal |
| |
23 |
Sole: Mid 1/3 |
2 Thumb dig and pull |
Heel
to Toe, use whole body |
| Lotion |
24 |
Foot Top |
Knuckle Buffing |
2
hand and 1 hand detail |
| |
25 |
Foot: Sole and Sides |
2 Thumb dig |
Heel
to Toe |
| |
26 |
Whole Sole and Heel |
Single Knuckle Digging |
Root
Chakra |
| Change chair
angle |
27 |
Foot: Sole |
Fingertip dig |
Heel
to Toe & many times across: Make Good from deep knuckling |
| |
28 |
Foot: Whole |
Squeezing |
|
| Change back |
29 |
Freeform and Detail |
|
|
| |
30 |
Foot: Whole |
Slapping |
Bottoms,
sides, tops |
| |
31 |
Foot: Top |
Hotspot |
|
| |
32 |
Foot: Bottom |
Hotspot |
|
|
|
|
|
|
Developed and Tutored by USA Certified Reflexologist
Robert Morgan.
|
