Galileo Flow for Foot Pain

Well, after a week and a half of wearing my favorite ( worn in soles) sneakers and not spending enough time on the Galileo, my foot pain returned. 

Luckily, I was able to nip it in the bud in under 5 minutes. 

Working at 26 Hertz is straight muscle building and circulation on to whatever is touching the plate, so I started there with some heel raises, then did knee circles to open up the range within my ankle joint. 

I ended at the lower frequency range, at 12 Hertz, allowing for a release in the back of my legs and lower back. The vibrations below 18 Hertz provide for flexibility, while still building strength, so it's great as a cool down. 

Upping the Ante

After just over a month of using the Galileo 3-5 times a week for approximately 10 minutes a day, I found myself " plateauing". The routines that had previously made me break a sweat no longer did, and I no longer felt quite as worked out after my "Galileo Flows". 

So I'm trying to push the envelope. Adding weights turns a Galileo routine in to a cardio exercise ( more muscle work) and I decided to try to focus in on creating flexibility where I need it, holding positions for longer, and experimenting with more challenging poses ( I hesitate to describe this as "yoga", as Asana practice involves far more than holding body positions). 

Here is round 1.

For more information about Galileo Devices, click here

Balance, Flexibility and Strength

Having experimented a fair amount this past week on how to use the Galileo for specific purposes, I put together a couple of short sequences for my own personal challenges : healing some old foot traumas, and balancing out my hip/thigh flexibility. 

All the standing balancing poses are so helpful not only for the obvious ( balance, drrrr) but also for the global strength of the feet. We tend to bear weight only on certain portions of our feet, and often have them misaligned. By shifting on to one leg and taking more challenging positions, the foot is asked to ground in many different ways, leading to a more balanced strength through the foot and ankle. 

Stretching while seated on the Galileo ( at a lower frequency) is wonderful to warm up the top of the hamstrings and hips, and also provides a warm up for all the muscles that flank the spine. 

I've included some highlights below. 

For more information about the Galileo, click here. 

Muscle Release / Flexibility Training

At the lowest frequencies, the Galileo serves for balance training when standing, but if you place a relaxed limb ( lying prone) on the oscillating plate, it provides a thorough cross fiber massage. 

I have been using this technique to work on scar tissue, and areas that are too sensitive for muscle building or active physical work. 

I'd noticed a decrease in my flexibility over the past week ( due to minimal time for workouts, and my constant experiments with the higher frequencies and no time to stretch out afterwards) so I thought I'd spend my 10 minutes today working on the back of my legs, and staying at lower frequencies to allow for the stretch to happen. 

I do go higher for a minute or so - you can hear it as the machine speeds up. At that point, I'm working on strengthening the muscles between my metatarsals and ankle. I've been rehabilitating my feet after years of dancing and pronation. This remains of paramount importance. 

Then I finished with a lower frequency cool down, focusing on stretching out the fronts of my legs, the hip flexors, the quads, and everything that gets tight when you drive fast and think faster. 

I've been breathing better all day as a result. Go figure. 

For more information about the Galileo, you can visit stimdesigns.com or galileofit.com, and feel free to contact me with any questions you may have. 

Playing on the Galileo : Day 2

I noticed last night that my quads and hamstrings felt WORKED, and like they needed extra stretching ( not surprising) after my initial workout. 

Although my yoga and GYROTONIC® practices certainly provide plenty opportunities to create flexibility, I thought I'd try to incorporate more elongated positions in to my Galileo routine today. 

 

Galileo Training

THE GALILEO MACHINE

I am excited beyond words to have, in our studio, a medical grade Galileo Machine. 

To borrow directly from their website: www.stimdesigns.com:

The principle of Galileo is based on the natural movement of human gait. Galileo’s side-alternating motion is similar to a seesaw movement with variable amplitude and frequency, and therefore stimulates a movement pattern similar to human gait. The rapid movement of the training platform causes a tilting movement of the pelvis, just like when walking, but much more frequently. To compensate, the body responds with rhythmic muscle contractions, alternating between the left and right side of the body. From a frequency of about 12 hertz onwards these muscle contractions are not a conscious process but, rather, are a reflex. This stretch reflex activates the muscles in the legs, the stomach and the back right up into the trunk.

The number of stretch reflex contractions per second is determined by the adjustable training frequency. For example, if a training frequency of 25 hertz is selected, 25 cycles of contraction in flexor and extensor muscles occur per second.

A training session of 3 minutes at 25 hertz therefore causes the same number of muscle contractions as walking a distance of 4,500 steps.

The vibrations generated by Galileo can be continuously varied in amplitude and frequency independent of body weight.

 

After some basic training, Marilyn encouraged me to experiment. And so this is my Day 1 experiment.