Back to Basics: Essentrics® Alphabet Sequence

It’s back to basics with a primer on the Essentrics® Alphabet Sequence. A quick internet search reveals loads of therapy videos using the alphabet as an exercise to relieve foot and ankle pain, improve ankle mobility and strengthen the corresponding muscles. In these videos, the patient is typically lying down to complete the exercise. So what makes the Essentrics Alphabet Sequence unique?

Essentrics is a full-body program designed to rebalance the entire body through simultaneous stretching and strengthening.  When we do the alphabet, we’re focused on rebalancing the hip and leg, and strengthening the leg muscles. It’s a balance exercise - you’re working the standing leg as much as the leg drawing the letters. Essentially, half of the benefits are to the standing leg.

Essentrics is a also techniques-based fitness program, and these techniques are present in the Alphabet Sequence. The leg is being rotated within the joint, which improves mobility and range of motion in the often-too-tight hip joint. The leg is pulled out during the sequence - aka an eccentric contraction - which strengthens those leg muscles in the lengthened position. 
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The exercise can be varied, depending on the focus of a workout: a gentler version with fewer letters drawn before switching legs is recommended for older participants, and anyone with balance or mobility issues. With some of my young-at-heart populations, I'll have them hang on to a chair for safety. Being on one leg is still working balance reflexes for them, without the risk of falling. 

For a more intense, strengthening sequence, participants go through the alphabet twice: first with their foot pointed, then with their foot flexed. Talk about building muscle endurance!

And by isolating the leg and keeping the hips stable, the alphabet becomes a core strengthener as well. No need for sit ups with these types of exercises!

Want to focus more on your quads? Sit on the floor and do the alphabet as part of a quad raiser sequence. Talk about strengthening for the quads!
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Changing the speed at which you draw the letters can also train your body in different ways - slower movement works the slow twitch muscle fibres. (1) This is great for endurance and energy, as the slow twitch fibres contain the mitochondria, the power sources for your cells. (2) For power and speed, draw the letters faster to activate the fast twitch muscle fibres.

Now, it’s your turn to try the Essentrics Alphabet Sequence:

Try some quad raisers (but add the alphabet!):

References:

1. https://www.acefitness.org/blog/5714/slow-twitch-vs-fast-twitch-muscle-fibers
2. For more info on mitochondria, read the December 2015 blog post: http://www.essentricswithamanda.com/blog/feed-your-body-and-your-brain-with-essentrics-plies

Image sources: 
Amanda Sterczyk & Pixabay.com - copyright-free images