T-Tapp Acronym list<\/a>.<\/p>\nSo what does all this mean?<\/p>\n
“KLT” refers to “Knee Little Toe”.\u00a0\u00a0 When you set up the T-Tapp stance, you are:<\/p>\n
1. Toes forward.\u00a0 Outside edges of your feet (in your cross trainers!) parallel<\/p>\n
2. Bend knees—deep if you can, but knees do not go past your toes.<\/p>\n
3. Tuck buns and curl the core–pull belly button up and back to the spine.<\/p>\n
4. Lift ribs, getting shoulders back into alignment with hips.<\/p>\n
5. Push knees to little toes.\u00a0 (KLT)<\/p>\n
Now at first, you may only have the strength to push knees towards the middle toes–that’s your max for now and that is fine.\u00a0\u00a0 Your inner feet may come up off the floor a bit–again, that is okay!<\/p>\n
If your ankles are bending outward, focus on middle toes until you have the ankle strength to not turn out while putting weight on the outside edges of your feet.\u00a0<\/p>\n
It is important to bend and tuck\/curl the core and lift ribs before<\/em> pushing out the knees, so you have full activation from ALL the muscles in the lower back, which helps protect the knees and provides better stabilization for both the knees and ankles.\u00a0 This helps build flexibility and strength in the medial and lateral muscle attachments at the knee.<\/p>\nYou will not lessen the benefits of T-Tapp by “only” pushing to the middle toes vs. little toe.\u00a0\u00a0 Each person has different levels of strength and flexibility in their feet, ankles and knees, etc.\u00a0 “Going to one’s max enables full fiber activation!\u00a0 That’s why T-Tapp works for everyone, regardless of fitness level.”\u00a0 (Teresa Tapp)<\/p>\n
As you gain strength for your knees to push out, then you need to focus even more on optimal shoudler\/hip\/ankle linear alignment which also helps prevent the rollover of ankles.\u00a0 Often rollover occurs not just from having your feet too close together but also from releasing the tucked buns\/core.\u00a0 And….as I said in an earlier post about “ribs up”–“Release of tucked buns\/lumbar usually occurs when the shoulderes shift in front of hip…”\u00a0\u00a0 It all works together!\u00a0 (These past two paragraphs are nearly verbatim from Teresa.\u00a0 Didn’t want you to think I thought all that up! \ud83d\ude09 )<\/p>\n
So we have the KLT down….now what about NBT?<\/p>\n
No Big Toe is taught in Step Away the Inches, but for use during the standing workouts, you shouldn’t try it until strength is built up in the knee and better neurokinetic connections at the feet.\u00a0\u00a0<\/p>\n
No Big Toe is a progression.<\/em>\u00a0\u00a0 Do not try doing this right away!\u00a0<\/p>\nTechnically, it is getting the weight off big toe as well as lifting the big toe.\u00a0 Eventually you will rebuild metatarsal strength to “lift” the arch and automatically be off big toe, without having to think so much about it.<\/p>\n
CAUTION–if you have plantar fasciitis, do NOT do “NBT” until you have developed the strength and flexibility within the metatarsal and ankle\u00a0muscle attachments.\u00a0\u00a0 It will cause you pain!<\/p>\n
Lastly–BBJ?\u00a0<\/p>\n
“Big Ball Joint”, meaning, lightly pressing down the Big Ball Joint behind the big toe, without pressing down big toe!\u00a0\u00a0 Now you know why it’s a progression!<\/em>\u00a0 \ud83d\ude42<\/p>\nThis will also assist in “twisting out from the hips”–meaning you “push knees out” by twisting out the femur, while pressing BBJ.<\/p>\n
Do NOT do this until you can push knees past your little toes without lifting feet off the floor.\u00a0 Then you know you have built the strength and flexibility in your knee, ankle, hip and metatarsal muscles and attachments.\u00a0<\/p>\n
“T-Tapp is a physical therapy approach to fitness whereby each movement has specific applications to muscle attachments rather than the belly of\u00a0the muscle…”\u00a0<\/p>\n
Keeping the lats tight, knees bent deeper for a better tuck will help you keep the knees from going past your little toes–the isolated isometric contraction provides greater stabilization.\u00a0<\/p>\n
We often want to progress quickly and try all the new tips and tweaks, hoping for faster sculpting and\/or inch loss.\u00a0\u00a0 I hope through the information in this post (all credit to Teresa!) you can see the importance of “patience, grasshopper” while you rebuild strength and flexibility in your muscle attachments, for optimal inch loss, yes, but also for optimal health!<\/p>\n
I’ll close with a wonderful quote by Teresa about all this:<\/p>\n
“Remember there’s always a reason for each movement as well as sequence in application of T-Tapp technique.\u00a0 T-Tapp is not just good form\/bad form…it is the PROGRESSION or ‘Journey’ to optimize form.\u00a0 Any time you go to your personal max you WILL get results…T-Tapp\u00a0 is very individualistic yet this same ability enables it to be effective and safe for all ages and fitness levels…inside and out!”<\/p>\n
Happy Tappin’!<\/p>\n
(Just a note about the ads…apparently Homeschool Blogger is working on this to make them less “in your face”.\u00a0\u00a0\u00a0 Please do not click on the ads at this time and be patient while the site is “Under Construction”!\u00a0 Thank you!)<\/p>\n","protected":false},"excerpt":{"rendered":"
What is all this alphabet soup?! T-Tapp uses lots of acronymns!\u00a0 If you don’t already have this bookmarked, it’s worth doing so!\u00a0 It’s the T-Tapp Acronym list. So what does all this mean? “KLT” refers to “Knee Little Toe”.\u00a0\u00a0 When you set up the T-Tapp stance, you are: 1. Toes forward.\u00a0 Outside edges of your […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[28],"tags":[55,190,230,253,313],"class_list":["post-783085","post","type-post","status-publish","format-standard","hentry","category-t-tapp","tag-bbj","tag-klt","tag-nbt","tag-progression","tag-t-tapp-2"],"_links":{"self":[{"href":"https:\/\/agracefullplace.com\/index.php?rest_route=\/wp\/v2\/posts\/783085","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/agracefullplace.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/agracefullplace.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/agracefullplace.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/agracefullplace.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=783085"}],"version-history":[{"count":0,"href":"https:\/\/agracefullplace.com\/index.php?rest_route=\/wp\/v2\/posts\/783085\/revisions"}],"wp:attachment":[{"href":"https:\/\/agracefullplace.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=783085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/agracefullplace.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=783085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/agracefullplace.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=783085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}