STRETCH OF THE WEEK: Wall Leaning Soleus And Achilles Stretch This #stretch is best for Gymnasts, Rock Climbers, Trail Runners, Hikers, Or anyone else who finds they have tight calf muscles and or tight achilles . All you need is a wall! HERE’S HOW! First extend both arms out in front of you and place hands flat […]
STRETCH OF THE WEEK – Wall Leaning Gastrocnemius Stretch
STRETCH OF THE WEEK: Wall Leaning Gastrocnemius Stretch This #stretch is best for Gymnasts, Rock Climbers, Trail Runners, Hikers, Or anyone else who finds they have tight calf muscles. All you need is a wall! HERE’S HOW! First extend both arms out in front of you and place hands flat on the wall to brace yourself Place […]
Stretch Of The Week – Side-lying IT Band Stretch
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STRETCH OF THE WEEK:
Side-lying IT Band Stretch
This stretch is amazing for any endurance athletes. The most common athletes with IT Band Syndrome or ITBS would be long distance runners, cyclists, and hikers. However, the foot, ankle, outer knee, and glute pains of ITBS can also manifest strongly in pregnant and post natal women.
🛑 Perform the following four steps while fully lying on your side, and not letting your hips open up toward the ceiling.
- Pull the heel of your top leg toward the upper and outer part of your butt without bringing your knee to far forward in front of you.
- While holding that heel at your butt, lift that knee as high and then as far back as it can go.
- Then lower that knee forcefully straight down towards the ground till you feel a pull on the outer part of the knee, and down the side of your leg.
- Finally with the bottom leg, place the foot on top of the stretched knee and push down even more. 🔹Hold here for 20-30 seconds and repeat on the other leg
Stretch Of The Week – Double Tibialis Anterior Stretch
STRETCH OF THE WEEK: Double Tibialis Anterior Stretch The tibialis anterior is a muscle located at the front of your lower leg and wraps down your shin bone. Unfortunately, this muscle is often overlooked in a persons stretch routine. If you’re a runner, endurance athlete or if you’ve ever been diagnosed with “shin splints,” you […]
Stretch Of The Week – Three Position Calf Stretch
STRETCH OF THE WEEK: Three Position Calf Stretch The three position calf #stretch is perfect for anyone who suffers from constant tight calves which can lead to ankle pain or knee pain, not to mention an achilis tendon rupture 😫. This stretch will get both the medial and lateral heads of the gastrocnemius muscle, as well […]
Stretch Of The Week – Kneeling Dorsiflexion
STRETCH OF THE WEEK: Kneeling Dorsiflexion The kneeling dorsiflexion #stretch is perfect for anyone who suffers from constant tight calves which could lead to an achilis tendon rupture ❌ or for someone rehabbing an ankle injury. This stretch will focus on the soleous muscle and relieving the achilis tendon, while also stretching your gastrocnemius. If you are […]
Stretch Of The Week – Assisted Hamstring And Calf Stretch
STRETCH OF THE WEEK: Assisted Hamstring And Calf Stretch The assisted hamstring and calf #stretch is perfect for anyone who RUNS, ROCK CLIMBS, HIKES, or ATHLETES WHO JUMP A LOT, or for someone REHABBING an ankle injury. This stretch will focus on the hamstring muscles while also stretching the gastrocnemius and soleus of your calf. So if […]
Stretch Of The Week – Crisscross IT Band Stretch
STRETCH OF THE WEEK: Crisscross IT Band Stretch The crisscross IT band #Stretch is amazing for all endurance athletes. The most common athletes with IT Band Syndrome or ITBS would be long distance runners, cyclists, and hikers. However, the foot, ankle, outer knee, and glute pains of ITBS can also manifest strongly in pregnant and […]
Stretch Of The Week – Seated Peroneus and Hamstring Stretch
STRETCH OF THE WEEK: Seated Peroneus And Hamstring Stretch: The peroneus longus performs two major functions in the leg by plantar flexing and everting the foot. Working as a plantar flexor, the peroneus longus assists the much larger gastrocnemius and soleus muscles in pointing the toes. Helping to evert the foot is an important part […]