How To Do A Straight Arm Plank


  • Position your body on hands and knees.
  • Place hands under shoulders. Feet hip width apart.
  • Draw in the navel and brace the abs.
  • Lift the body off of the floor forming a plank position.
  • Shoulders are higher than hips, and hips are higher than heels.
  • Hold the plank position 15 to 20 seconds.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid feet collapsing inward, shoulder blades winging or chin dropping toward the floor.

How To Do A Seated Calf Stretch


  • Sit upright on a bench.
  • Position one leg on the bench with kneecap and toe pointing straight up. The opposite foot rests on the floor.
  • Wrap a stretch strap around the ball of the foot.
  • Draw in the abs and be sure the leg is straight.
  • Pull toes toward the knee until a good stretch is felt in the calf. Hold 20 to 30 seconds.
  • Repeat on the other leg. Maintain upright posture throughout.
  • Avoid slouching, rounding the shoulders, allowing the arch of the foot collapse, or the knee to rotate inward.


  • If you don’t have a bench, perform the exercise sitting on the floor with the strap wrapped around both feet.
  • For back support, lean your back against the wall.
  • If you don’t have a stretch strap, use a thick elastic band.