Introduction | Heels & Hamstrings | Ankles Shins & Calves | Knee & Hip Joints | High Heel Healing
heel leverage - hamstrings strengthening - foot exercise using a stability ball


Foot Function for

Spinal Support and Pain Relief


How to flow the toes, ease the insteps & expand the soles

for posture, getting grounded and comfort in footwear


Understanding alignment for heel stability, ankle mobility

& arch support in exercise, walking and well-being.


spine and sole of the foot - sagittal plane - heel relates to lumbar and pelvis

Backbone and Wingspan®

New York City & The World

Herald : 212 - 647 - 8878


Feet are vital to the health of the entire body. Each foot has three curves relating to the three curves of the spine. Each foot part relates to a particular part of the body as is evident in foot reflexology, however, this foot-to-spine correspondence also helps in understanding the crucial role of the feet to overall body alignment and the role of foot strength to postural support.


The heels relate to the hips and lumbar spine - where core stabilization muscles are located. The heels help the body initiate and sustain stability around these large weighted bones so the body finds center of gravity. A gentle sense of expanding the heels contributes subtly, but greatly to creating core support. You use the heels to access core stability - which supports the spine - which grants good posture.




“ ... teaches clients a new way of thinking about posture to help women stay strong and comfortable in their shoes.”


- CBS New York
Channel 2 News


To create length in the body - from long and lean muscle tone in the legs - to a long spine and long waist line - you must learn how to extend in two directions - which is completely different from straightening. The heels are points of leverage that initiate the ability to lengthen first legs and then the spine and waist.


Straightening knees actually shortens the legs. You learn to use a gentle drawing-back of the heels to replace abusive pushing-back of the knees. You lengthen the legs by calves and hamstrings stretching away from one another. This oppositional leg-lengthening is optimal for knee joint health.


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heels extend away from calves for alignment - lengthening achillies tendon

I'm Right on Your Heels



Hi. I’m Herald. Feet are often relegated to fetish, haphazardly shoved into shoes, or prettied-up with pedicures. Actually though, feet are the primary element of postural support.


The principles here can be applied to any exercises you choose because the feet are what set up support for the spine in how the heels align with the hamstrings and the backs of the hips.


These principles work whether you have high heel foot pain or practice yoga or sit at a desk all day. If you learn to expand the heel, the arch becomes enlivened. Then you’re grounded for a better foundation in the pelvis and efficient core support.


Along with Integrated Back Strength & Spine Support - the website which aligns with this one - you’ll tap into the hidden power of the unseen backsides and undersides of the body - the heels, soles, and back muscles on either side of the spine.

foot care for better mobility - foot exercise for ankle stability

Going in Feet First


The first step in using the feet to set up support for the legs, pelvis and spine is realizing that the foot is not one piece - or one force. Think of how the bend in the leg works - part of the leg is above the knee joint and part of it is below. In a similar way, so is the foot with the ankle.


Part of the foot is in front of the ankle - the arch, ball, toes. This part is for mobility. The heel - which is for leverage and stability - is all behind the ankle. The heel is the most substantial part of the foot if seen as the entire shape behind the ankle and if used as a separate opposing force.


Foot exercises - which are sometimes practiced for relief of foot pain - may work to loosen tightness or strengthen the foot muscles. But foot pain can also be diminished by easing stress in the front of the foot using the leverage of the heels. Using the heels efficiently relieves strain, since the overtaxed frontal foot is relieved of weight-bearing.


You’ll also learn how levering the heel helps support the weight of the entire body through how the heels initiate the powerful support of the hamstrings and direct this vital muscular force up to the sits bones. The sits bones are part of the structure of the two halves of the pelvis. The lumbar spine - with the powerful core strength muscles attached - has the most stability if it is extended in-between the two pelvic halves.


The connection is from heels-to-hamstrings-to-hips-to-spine-to-core. You’ll feel how it is feet first - specifically- heels first - to get to the core.


A Sole Under-standing


Foot function here is about activating the misunderstood and under-used heel - how this “whole heel” affects knee, hip and spine health because the heel is the key part of the foot that aligns with and initiates support of the back.


You’ll use an action I call “heeling” - the little levering force of the heels constantly drawing back. As you “heel” yourself, you’ll really feel how it’s the heels that help ease the knees, how it’s the heels that help access the power of the hips, and that a newfound heeling force is how to find comfort in wearing high heeled footwear.


It’s important to emphasize that it’s not more exercise that’s going to create the most powerful changes in your body. First you change your perception of the feet, sensing the hidden-back-behind-you heels as important forces of leverage rather than letting them get jammed up into your ankles. This better foot-consciousness will serve you more efficiently than exercise - you’ll be sole-minded in all the time you spend walking and sitting - not just running or biking or going to the gym.


Even standing takes on a new meaning. You don’t have to struggle to stand up. You lever back the heels to expand the soles and get grounded. You can transform the meaning of under-standing to be what you feel in your body - through the sole.


Heeling for Deep Healing


Whether you jog on the street or bicycle in the park - or you use stair master, treadmill or elliptical trainer - whether you take ballet, jazz and tap or belly dance - whether you perform squats, pliés or yoga chair pose -


you have to sense stability in your body - not only in your core, but through the feet. You can’t just push down to get grounded. There is a sense of depth to possessing a truly grounded stability in the body.


Besides the feet and spine being linked by each having three curves, the feet and spine are on the same plane - the depth plane - the front-to-back - or lesser-known - sagittal plane. Spine and sole share the sagittal plane.


Using heeling leverage makes you three-dimensional. Feeling the heels back is actually what gives you - physiological depth - which resonates in other depths.



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