🔷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 

🤔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😅​