How To Do A Seated Calf Stretch

INSTRUCTIONS

  • 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.

MODIFICATIONS

  • 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.

How To Do A Standing Static Adductor Stretch

A Standing Stretch That You Can Do Anywhere

The Adductor Muscles are located at the inner thigh. Static refers to a stretch that is held. The wider your stance, the more you’ll feel this stretch. Keep hips and shoulders stacked and avoid raising shoulders. Take a wide step out with the right foot. Hold the stretch 20 to 30 seconds. Repeat on the left leg.

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Virtual Fitness: How To A Static Latissimus Dorsi Stretch On A Stability Ball

The Latissimus Dorsi Static Stretch Challenges Core Strength While Improving Back Flexibility
A STATIC STRETCH IS HELD FOR 20 – 30 SECONDS
INSTRUCTIONS

Step 1. Get onto an all fours position with hands under shoulders and knees under hips. Draw in the abs and press away from the floor with with both hands to help stabilize the shoulders.

Step 2: Position one forearm on the exercise ball with thumb pointing upward.

Step 3: Slowly roll the ball away from the body until a stretch is felt in the latissimus muscle. Hold position for 20-30 seconds.

Step 4: Repeat on the other side. Maintain stability throughout the exercise. Maintain a relaxed breathing pattern. Keep a straight line from crown of the head to tailbone. Move slowly.

COMMON ERRORS: Overarching the back. Dropping the head downward or looking up. Sagging torso downward. Moving too fast.

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WHERE TO BUY STABILITY BALLS

Exercise Balls are sold by Amazon, Perform Better, and Power Systems


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To An Active Latissimus Dorsi Stretch On A Stability Ball

The Latissimus Dorsi Active Stretch Challenges Core Strength While Improving Back Flexibility
An Active Stretch Is Not Held
INSTRUCTIONS

Step 1. Get onto an all fours position with hands under shoulders and knees under hips. Draw in the abs and press away from the floor with with both hands to help stabilize the shoulders.

Step 2: Position one forearm on the exercise ball with thumb pointing upward.

Step 3: Slowly roll the ball away from the body until a stretch is felt in the latissimus muscle. Pause for a few seconds at the top of the movement and then return to the start postion.

Step 4: Repeat on the other side. Maintain stability throughout the exercise. Maintain a relaxed breathing pattern. Keep a straight line from crown of the head to tailbone. Move slowly.

COMMON ERRORS: Overarching the back. Dropping the head downward or looking up. Sagging torso downward. Loss of balance from moving too fast.

Shop Our Health & Fitness Store


WHERE TO BUY STABILITY BALLS

Exercise Balls are sold by Amazon, Perform Better, and Power Systems


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Standing Soleus Stretch

The Soleus Muscle Is Located In The Back of the Lower Leg
This Video Features Both Audio and Visual Instructions
The Soleus is the lower part of the calf muscle. It plays an important role in walking, running and maintaining balance. The Soleus Stretch should be part of your regular stretch routine, especially if you’re a runner.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider