Stretching Exercises: calf, gluteals
© Soumy Ana
What we call commonly "the calf" consists of two major mucles: the "Gastrocnemius" and the "Soleus" muscles. The basic notion you have to remember is when you bend your knee while stretching the calf, you focus more on the soleus muscle; when your knee stays extended, then you focus more on the gastrocnemius muscle.
A Soleus Calf Stretch: Lie down on the ground. Extend both legs before you. Now, bend one knee slightly and grasp with both hands behind your toes. Pull gently towards your chest. Your back should be straight and leaning forward. If it is too difficult for you, use a towel in order to have more room between your chest and your foot. Get to the point you feel a slight discomfort or a mild stretch, and hold between 15 to 30 seconds.
Another Soleus Calf Stretch: Sit on a chair or on a step, making sure you are pulling your abdominal muscles inward and keeping your back straight. Extend one leg forward, knee significantly bent, toes up pulled towards your chest. Grasp with both hands behind the toes. You can use a towel if it is more comfortable. Make sure you are bending your knee too much and pulling gently behind the extended foot. Get to the point you feel a slight discomfort or a mild stretch, and hold between 15 to 30 seconds.
A Gastrocnemius Calf Stretch Step on a small platform or on a step, both heels hanging in the air. Press down towards the ground. Both knees should be slightly bent and you should feel tall and balanced. Get to the point of a mild stretch and hold between 10 to 30 seconds.
Another Gastrocnemius Calf Stretch Step down an aerobics bench or get closer to a wall. Lift both toes up so that they are pushed vertically towards the support (the step or the wall). Slowly get closer to the support for a deeper stretch. Both knees should be slightly bent and you should feel tall and relaxed. Get to the point of a mild stretch and hold between 10 to 30 seconds.
GLUTES STRETCHES
What we commonly "the buttocks" consists of three major mucles: the "Gluteus Minimus", the "Gluteus Medius" and the "Gluteus Maximus". These muscles connect the upper body to the lower body across the hips and the thighs. They are actually layered, the larger muscle called Maximus overlying the lower part of the Medius and the Minimus.
A Glutes Stretch: Lie on your back and bend both knees to a 90 degree angle. Place one foot onto the front of the other leg's knee. Use your hands to hold the leg there.
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