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Aligned & Well: Fix Your Feet [DVD] [2012] [Region 1] [US Import] [NTSC]

3.0 out of 5 stars 1 customer review

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  • Language: English
  • Number of discs: 1
  • Average Customer Review: 3.0 out of 5 stars  See all reviews (1 customer review)
  • ASIN: B005V1T8HO
  • Amazon Bestsellers Rank: 529,245 in DVD & Blu-ray (See Top 100 in DVD & Blu-ray)

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Was excited about ordering this but very disappointed on delivery. A lot of hype for very little content and very repetitive. Could have been filmed in 10 minutes.
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Amazon.com: HASH(0x93a89ca8) out of 5 stars 4 reviews
5 of 5 people found the following review helpful
HASH(0x9a91f1d4) out of 5 stars Every tightly-clad and overly used foot would appreciate Katy's Fix Your Feet, 5 Nov. 2012
By Dr D - Published on Amazon.com
Format: DVD Verified Purchase
I think every American foot would appreciate Katy Bowman's Aligned & Well 103 - Fix Your Feet DVD. It is so important to have healthy feet and avoid foot surgery. I rented this from Amazon Instant video for one week and was very happy with the audio and video quality as well as it remembered where I left off and gave me the choice to resume or start at the beginning. I also like that I can remember the clock setting and go directly to the exercise I want to review. I give this video 5 stars from beginning to end which I will cover now:

0:00 - intro to author and series
Katy Bowman, MS describes herself as a BioMechanical Scientist based upon her education in physics, physiology, anatomy, and engineering and describes this DVD series as an Owner's Manual (for the human body). "Because most of us have similar habits of excessive sitting and have received the same cultural guidelines on how to move, we seem to share the same ailments: degenerated spines, osteoarthritic hips and knees, low bone density, and tension in neck, jaw and eyes. Although we associate these conditions with aging, they are not found in all humans but in those of use who belong to a culture where we sit the bulk of the day, live in almost constant stress, and those of us who have replaced all-day movement with intense bouts of exercise. There is a community of people who are realizing better health through better mechanics which simply means they are learning movements the human body requires in order to stay living disease and injury free."

2:08 - intro to specific DVD topic - Fix Your Feet
Most people are creating their own foot pain by how they stand, how they walk, and by the shoes they choose to wear. The exercises in this video are designed to stretch the muscles in your hips all the way down to your toes and to strengthen the muscles inside the feet. These are the muscles that should be supporting the arch and when they are working bring circulation to the foot and keep the tissues there healthy.

All exercises seem to be to work your way up to 60 seconds three time per day.

3:07 First Fix Your Feet Exercise: Calf Stretch using Half Dome or Towel
"The tension in the fascia and muscles of a damaged foot can be linked to the tension down the back of the leg! Decreasing the tightness of the calf muscles can increase the neurological and blood flow into the foot, providing healthy "food" for repairing tissues." Katy states this exercise is the cornerstone to her series.

6:30 Second Fix Your Feet Exercise: Toe Stretch "Your toes are separate from your feet, yet because we never use them, they begin to stiffen and decrease in health. This simple stretch can be challenging at first, but adding it to your daily routine will restore foot and toe muscle function." Wearing shoes limit movement in your feet; instead, you move your foot at the ankle. Also problematic is carrying your pelvis over your feet instead of your heels as your small bones in the foot are not meant to carry your body weight. Your feet can be just as mobile as your hands. To do this toe stretch, stand on one foot and tuck the toes of your other foot behind you and try to move the front of the foot towards the floor. Over time in order to make exercise more challenging, have your rear foot further away from the front foot.

10:13 Third Fix Your Feet Exercise: Double Calf Stretch using chair and half dome or folded/rolled towel
"Tight calves and hamstrings can end up creating excessive tension in the Achiles tendon and plantar fascia. Ease yourself into this next exercise."
This exercise restores function feet, knees, hips, and low back. It is a really great way to test your spinal mobility and see how much movement you have in your hip joints. Start with your body right in front of your chair. You want to make sure your feet are about pelvis width apart and that the outside of your feet are pointing straight ahead. Bend forward letting your palms rest on the chair seat letting your back become concave (not staying convex). Lift your tailbone up to the ceiling to get a good stretch on back of legs. Keep weight back over heels so that you could lift toes. Continue letting spine drop, tailbone lift, and relax/drop back of neck. After 60 seconds, make this exercise more challenging by placing half-dome under balls of feet with heels firmly on the ground. Repeat. You can tell from this exercise that the tension in the back of your legs really does effect your spine. Although this exercise is called the Double Calf Stretch, it really effects the health of the spine, your pelvic floor, your hip joints, your knees, and even the muscles inside your feet.

14:17 Fourth Fix Your Feet Exercise: Toe Exercises "Top athletes to couch potatoes can all increase their health and decrease their risk for injury by doing these small but important movements."
With feet pelvis width apart, stand with feet pointing forward and try to spread your toes. It helps to spread your fingers above your toes. While spread, try to wiggle them around a bit. Your shoes should allow for this much movement. Next, try to isolate and lift the big toe. All these toe exercises can also be done seated. See if you can lift and hold up both big toes at the same time without raising the ball of your foot. Add lifting second toes, third toes, fourth toes, and pinkie toes and then let them back down in the same order.

18:05 Fifth Fix Your Feet Exercise: Strap Stretch "Now that you've loosened the foot and lower leg muscles, tie it all together with a stretch for the entire lower body. If you've had a hip replacement, pay attention to our safety guidelines!"
The Strap Stretch will help target the muscles on the back and the side of the thigh. If you've had a hip replacement, pay special attention to the modifications!" Make sure your arms are long and doing most of the work with the leg being relaxed with the other leg resting straight on the ground. Pull up on outside of foot making sure foot is straight ahead. After stretching back of leg, pull leg across body to stretch IT-band. Pull toes toward you by moving elbows toward floor and make sure neither leg is bent. Switch feet.
"The great thing (about the strap stretch) is it really increases the space in the lower back, the hips, the knees, and the ankles which can really cause a lot of pain when they are squished up all together."

24:53 Spend time in socks or bare feet every day. When picking footwear, avoid raised heels. Flip flops or very loose fitting shoes/sandals can cause you to grip your toes which can lead to hammer toes, neuropathy and lack of balance. Shoes that limit the movement of your foot cause overuse of your ankles, knees, and hips to compensate. Avoid shoes with narrow toe box that limit toe spreading which is a natural required movement of the foot. Toes spacers are inexpensive and can allow you to relax and exercise your foot at the same time.

26:40 Your Body: The Human Machine: Human Physics 101
The type of movement you do with your body directly impacts how your machine (your body) works. In a healthy body, you have three substances constantly flowing in your body: 1) electricity (communication between your brain and body), 2) blood (your nutrition - what your body cells eat), and 3) lymph (gutter system of your body removing any cellular waste you may have).
"What do your nervous tissue, cardiovascular and immune systems have in common? They all require regular all-over muscle usage in order to stay healthy. If you haven't been moving ALL your muscles, then you are probably having a problem with pain, injury, disease, maybe even accelerated aging

Healthy Muscles are the Key to Your Health
"The more blood flow you have to an area, the more nutrition is received to that area and the more waste that is removed from that area. If waste accumulates in an area, that area tends to swell and becomes more sensitive to pressure. Being sensitive to pressure means that moving the body or even pushing on the skin can hurt and all because you aren't using the muscles in that area."
Healthy Muscles are the Key to Your Health
1. Using a muscle means your nerves are communicating well with your brain
2. Muscle with electrical flow holds more blood and reduces the work your heart has to do
3. Regularly used muscle cleans itself out more often which means less waste in that area .
Muscle has to be at the correct length in order to get the most electricity which is why it is important that your bones be in a very particular position.

You have about 650 Muscles in your body... How many muscles are YOU using?

Reverse the pattern of degeneration

Hold all body parts in alignment when you move
and
move more often throughout the day

Who taught you to move? Posture and gait pattern is learned, not inherited, and determines degeneration.

In order to be healthy, you have to figure out what you are doing that could be making your health worse and start using muscles that you have neglected for years.

The Aligned and Well Program will Show You
1.) where your body is right now
2.) where your body should be
3.) The movements you need to do to get back on track
"Attaining health is simple, you just need flow but you can't get electricity and blood coming in and waste going out until you put all of the muscles and bones into the correct position so they can work optimally."

Re-learning How to Move
"Remember you have been moving one way for years. Give yourself plenty of time to learn your new skills. The more conscious you are throughout the day the easier it will be to identify tasks you do or habits you have that reduce your body's function. Pay careful attention to the introductions and closings of each title; they will give you additional information about how to point your feet straight ahead and not one out to the side, how to stand and save your knees, how to sit at the computer or the dinner table for better all-over function. You will notice changes in your body right away. But be patient with yourself. You are now heading in the right direction. Good luck and be well."
3 of 3 people found the following review helpful
HASH(0x93f34090) out of 5 stars Every tightly-clad and overly used foot would appreciate Katy's Fix Your Feet 24 Jun. 2012
By Dr D - Published on Amazon.com
Verified Purchase
I think every American foot would appreciate Katy Bowman's Aligned & Well 103 - Fix Your Feet DVD. It is so important to have healthy feet and avoid foot surgery. I rented this from Amazon Instant video for one week and was very happy with the audio and video quality as well as it remembered where I left off and gave me the choice to resume or start at the beginning. I also like that I can remember the clock setting and go directly to the exercise I want to review. I give this video 5 stars from beginning to end which I will cover now:

0:00 - intro to author and series
Katy Bowman, MS describes herself as a BioMechanical Scientist based upon her education in physics, physiology, anatomy, and engineering and describes this DVD series as an Owner's Manual (for the human body). "Because most of us have similar habits of excessive sitting and have received the same cultural guidelines on how to move, we seem to share the same ailments: degenerated spines, osteoarthritic hips and knees, low bone density, and tension in neck, jaw and eyes. Although we associate these conditions with aging, they are not found in all humans but in those of use who belong to a culture where we sit the bulk of the day, live in almost constant stress, and those of us who have replaced all-day movement with intense bouts of exercise. There is a community of people who are realizing better health through better mechanics which simply means they are learning movements the human body requires in order to stay living disease and injury free."

2:08 - intro to specific DVD topic - Fix Your Feet
Most people are creating their own foot pain by how they stand, how they walk, and by the shoes they choose to wear. The exercises in this video are designed to stretch the muscles in your hips all the way down to your toes and to strengthen the muscles inside the feet. These are the muscles that should be supporting the arch and when they are working bring circulation to the foot and keep the tissues there healthy.

All exercises seem to be to work your way up to 60 seconds three time per day.

3:07 First Fix Your Feet Exercise: Calf Stretch using Half Dome or Towel
"The tension in the fascia and muscles of a damaged foot can be linked to the tension down the back of the leg! Decreasing the tightness of the calf muscles can increase the neurological and blood flow into the foot, providing healthy "food" for repairing tissues." Katy states this exercise is the cornerstone to her series.

6:30 Second Fix Your Feet Exercise: Toe Stretch "Your toes are separate from your feet, yet because we never use them, they begin to stiffen and decrease in health. This simple stretch can be challenging at first, but adding it to your daily routine will restore foot and toe muscle function." Wearing shoes limit movement in your feet; instead, you move your foot at the ankle. Also problematic is carrying your pelvis over your feet instead of your heels as your small bones in the foot are not meant to carry your body weight. Your feet can be just as mobile as your hands. To do this toe stretch, stand on one foot and tuck the toes of your other foot behind you and try to move the front of the foot towards the floor. Over time in order to make exercise more challenging, have your rear foot further away from the front foot.

10:13 Third Fix Your Feet Exercise: Double Calf Stretch using chair and half dome or folded/rolled towel
"Tight calves and hamstrings can end up creating excessive tension in the Achiles tendon and plantar fascia. Ease yourself into this next exercise."
This exercise restores function feet, knees, hips, and low back. It is a really great way to test your spinal mobility and see how much movement you have in your hip joints. Start with your body right in front of your chair. You want to make sure your feet are about pelvis width apart and that the outside of your feet are pointing straight ahead. Bend forward letting your palms rest on the chair seat letting your back become concave (not staying convex). Lift your tailbone up to the ceiling to get a good stretch on back of legs. Keep weight back over heels so that you could lift toes. Continue letting spine drop, tailbone lift, and relax/drop back of neck. After 60 seconds, make this exercise more challenging by placing half-dome under balls of feet with heels firmly on the ground. Repeat. You can tell from this exercise that the tension in the back of your legs really does effect your spine. Although this exercise is called the Double Calf Stretch, it really effects the health of the spine, your pelvic floor, your hip joints, your knees, and even the muscles inside your feet.

14:17 Fourth Fix Your Feet Exercise: Toe Exercises "Top athletes to couch potatoes can all increase their health and decrease their risk for injury by doing these small but important movements."
With feet pelvis width apart, stand with feet pointing forward and try to spread your toes. It helps to spread your fingers above your toes. While spread, try to wiggle them around a bit. Your shoes should allow for this much movement. Next, try to isolate and lift the big toe. All these toe exercises can also be done seated. See if you can lift and hold up both big toes at the same time without raising the ball of your foot. Add lifting second toes, third toes, fourth toes, and pinkie toes and then let them back down in the same order.

18:05 Fifth Fix Your Feet Exercise: Strap Stretch "Now that you've loosened the foot and lower leg muscles, tie it all together with a stretch for the entire lower body. If you've had a hip replacement, pay attention to our safety guidelines!"
The Strap Stretch will help target the muscles on the back and the side of the thigh. If you've had a hip replacement, pay special attention to the modifications!" Make sure your arms are long and doing most of the work with the leg being relaxed with the other leg resting straight on the ground. Pull up on outside of foot making sure foot is straight ahead. After stretching back of leg, pull leg across body to stretch IT-band. Pull toes toward you by moving elbows toward floor and make sure neither leg is bent. Switch feet.
"The great thing (about the strap stretch) is it really increases the space in the lower back, the hips, the knees, and the ankles which can really cause a lot of pain when they are squished up all together."

24:53 Spend time in socks or bare feet every day. When picking footwear, avoid raised heels. Flip flops or very loose fitting shoes/sandals can cause you to grip your toes which can lead to hammer toes, neuropathy and lack of balance. Shoes that limit the movement of your foot cause overuse of your ankles, knees, and hips to compensate. Avoid shoes with narrow toe box that limit toe spreading which is a natural required movement of the foot. Toes spacers are inexpensive and can allow you to relax and exercise your foot at the same time.

26:40 Your Body: The Human Machine: Human Physics 101
The type of movement you do with your body directly impacts how your machine (your body) works. In a healthy body, you have three substances constantly flowing in your body: 1) electricity (communication between your brain and body), 2) blood (your nutrition - what your body cells eat), and 3) lymph (gutter system of your body removing any cellular waste you may have).
"What do your nervous tissue, cardiovascular and immune systems have in common? They all require regular all-over muscle usage in order to stay healthy. If you haven't been moving ALL your muscles, then you are probably having a problem with pain, injury, disease, maybe even accelerated aging

Healthy Muscles are the Key to Your Health
"The more blood flow you have to an area, the more nutrition is received to that area and the more waste that is removed from that area. If waste accumulates in an area, that area tends to swell and becomes more sensitive to pressure. Being sensitive to pressure means that moving the body or even pushing on the skin can hurt and all because you aren't using the muscles in that area."
Healthy Muscles are the Key to Your Health
1. Using a muscle means your nerves are communicating well with your brain
2. Muscle with electrical flow holds more blood and reduces the work your heart has to do
3. Regularly used muscle cleans itself out more often which means less waste in that area .
Muscle has to be at the correct length in order to get the most electricity which is why it is important that your bones be in a very particular position.

You have about 650 Muscles in your body... How many muscles are YOU using?

Reverse the pattern of degeneration

Hold all body parts in alignment when you move
and
move more often throughout the day

Who taught you to move? Posture and gait pattern is learned, not inherited, and determines degeneration.

In order to be healthy, you have to figure out what you are doing that could be making your health worse and start using muscles that you have neglected for years.

The Aligned and Well Program will Show You
1.) where your body is right now
2.) where your body should be
3.) The movements you need to do to get back on track
"Attaining health is simple, you just need flow but you can't get electricity and blood coming in and waste going out until you put all of the muscles and bones into the correct position so they can work optimally."

Re-learning How to Move
"Remember you have been moving one way for years. Give yourself plenty of time to learn your new skills. The more conscious you are throughout the day the easier it will be to identify tasks you do or habits you have that reduce your body's function. Pay careful attention to the introductions and closings of each title; they will give you additional information about how to point your feet straight ahead and not one out to the side, how to stand and save your knees, how to sit at the computer or the dinner table for better all-over function. You will notice changes in your body right away. But be patient with yourself. You are now heading in the right direction. Good luck and be well."
HASH(0x941dce34) out of 5 stars Back Problems 5 Feb. 2013
By Marilyn Cook Vogel - Published on Amazon.com
Verified Purchase
These are the perfect exercises for back problems...I recommend them highly. I also like the explanations given, helps you to understand why we have the problems we have and how to fix them.
HASH(0x93e3942c) out of 5 stars Katy is a Miracle Worker! 7 April 2015
By Olivia - Published on Amazon.com
Katy really helped me with my foot issues! I'm recommending this video to every one of my friends who complains about their feet. Highly, highly recommend!
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