Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia! THREE group classes a week!

    Tues, and Wed 9 am

    Thurs 8:45 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia and/or Personal Training!

  • Enter your email address to subscribe to this blog and receive notifications of new posts by email.

  • My Bloggey Past

  • ******

    Chose a month above to visit archives, or click below to visit a page.

Rocking Around the Clock

Posted by terrepruitt on February 15, 2011

Nia has a list of 52 moves.  A lot of Nia’s moves are moves that are from different forms of dance.  I knew a lot of them already because of the different dance I have been involved in.  One thing I’ve done before is just rolling around the foot, in Nia we call it Rock Around the Clock.  Normally we actually STEP to or on positions as if we are dancing on clock on the ground, but for this move it is rolling on our feet, as if on positions of a clock.

With your knees relaxed and your upper body loose, rock back onto your heels.  If going “clockwise” you would rock to the right edge of both your feet–at the same time.  Then move to the balls of your feet, rising on your toes.  Then rock and roll :-) to the left edge of your feet.  Both at the same time.  The feet roll to 6 o’clock, 3 o’clock, 12 o’clock, then 9 o’clock.  Rock around the clock.  Don’t forget to rock counter clock-wise.

This move helps build strength in the ankles and the lower leg.  A strong base is a stable base.  With this move the muscles in the feet can also be exercised.  Since often our feet are encased in shoes that don’t allow them to achieve the movement they are designed for, this move can help with strengthening our feet AND improving flexibility.

Nia’s Rock Around the Clock is a prime example of one of the exercises we do in a Nia class that is easy to do and results in huge benefits.  If at first you find this move a challenge to your balance that’s ok, practice it holding onto a table, a chair, a counter then before you know it you will be able to rock around the clock without any help.

2 Responses to “Rocking Around the Clock”

  1. niachick said

    Hi Terre! Not an easy move for some folks (including me), but it is oh so effective, as you say in your blog post, as a way to increase and improve flexibility in the ankles and feet.

    As always, thank you for your post!!!

    Jill

    • I can only do it fully on one foot right now. My right foot is not ready for “ball of foot” and “right edge”. :-)

      I think it really helps when the knees are bent and loose. For me, that makes it easier to get on the “edges.”

Share with us. What have you got to say about this post?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

 
%d bloggers like this: