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Calf stretch

To keep your calves loose and supple, sit up and wrap the rope around your

right foot (left foot bent or straight — makes no difference), and then follow

these steps:

1. Lock your right knee and pull your right foot straight back toward
   your chest.


2. Lean your upper body forward (toward your lower leg) about 10
   degrees and hold for two seconds (see Figure 6-11).
   This leaning-forward part is critical. If you simply pull your foot toward
   your chest without the forward lean, you won’t get much of a stretch.


3. Release, allowing your right leg to relax for a few seconds.


4. Repeat Steps 1 through 3 for a total of eight to ten counts.

If necessary, do an additional set of eight to ten repetitions.

Photograph by C.D. Stouffer, Detroit

PNF ........................................................................................................

If you have a trainer or go to a gym, you may come across a stretching tech-

nique with a name that, in our opinion, sets a new standard for fitness jargon:

proprioceptive neuromuscular facilitation— PNF for short.

Figure 6-11:

Calf stretch.

82 Part II: Enjoying Total-Body Health: Eating Well and Staying Injury-Free