🔷THE 3D CALF STRETCH
Last week I showed you guys how to stretch the anterior compartment of the Lower leg. Today we're looking at the back ↪️group of leg muscles (calf, tibialis posterior) Let's be honest 🖐, everyone has stretched these muscles since they were a kid. But we can make it more specific by targeting 🎯 different areas of the calf Setup as usual: 🔹Get into a staggered stance by a wall 🔹Your trailing foot/calf is to be stretched 🔹Toes are pointing forward 🔹Keep the heel on the ground ⬇️ 🔹Shift your pelvis forward to feel the stretch in the mid-part of the muscle (in red) 👉Now to change it up by changing your foot position . 🔺Keep the same pelvis, thigh and shin position 🔺Pivot the trailing foot so your toes are pointing slightly out↩️. This stretches the medial part of the calf 🔺Pivot the foot so your toes are pointing slightly in ↪️.This stretches the lateral part of the calf Hold each pivot position 30-45 seconds🕠 as needed, each leg
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🤔The Difference Between Split Squats and Lunges (Rehab Basics) - Ep.142
If you look at the picture in the post ⬆️do you see a lunge, or a split squat? Trick question because they’re VERY similar. If you ask most people at the gym, they assume your basic forward lunge is easy✅. In fact, a lunge is an advanced progression ⏩from a split squat. You need to master the latter, before lunging. But what really is the difference?. Split Squats 🔹Feet are Static 🔹You have more Control of your quad and leg movement 🔹Less Demand on Balance . Lunges 🔻More Foot Strength Needed 🔻Eccentric muscle action, as you descend into the lunge 🔻Frontal Plane (side to side) balance needed . Typical progression of single leg exercises move from Static Split Squat ⏩ Elevated Split Squat ⏩Reverse Lunge ⏩Forward Lunge. (With lots of variations in between). The main take-away is to seek a fitness professional before doing 💯lunges in a row during a workout class. This way you’ll avoid some serious quad pain the next day😅 |
Milner Chiropractic and Sports Injury Clinic
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