Registered Massage Therapist
Certified Advanced ROLF Method
19101 St. Andrew's Road
Caledon, ON L7K 2E4
Email: Lisa [snail] LisaROLFMethod [period] com -> mailto:Lisa [snail] LisaROLFMethod [period] com
Purpose: The advanced version adds the motion of the knee to further train the muscles in the correct walking pattern.
How Often: This homework should be done at least 3 times per week. The best time to do this re-patterning is before a walk or a run, but can be done at any time.
(A) First, sit on the floor with your low back as close to the couch, chair, or wall as possible to allow a lengthened spine. You can also lean back on your palms to lengthen the spine.
(B) Next, align your legs and feet in front of you. Work one
side at a time, so move the non working leg off to the side.
(C) Raise your knee (allowing your foot to slide toward you slightly) until it is an inch or two off the floor. Then continue with "Toes up", Pause, "Foot up", Pause, Then let your knee back down to the floor and finish with "Foot Down", Pause, "Toes Down", Pause. Repeat this cycle 10 times.
(D) Switch legs and repeat.
(E) Do 3 sets of ten for each leg.