Dance Anatomy & Kinesiology

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TABLE 6.8 Selected Stretches for the Ankle-Foot

Exercise name

(Method of stretch)

Description

(Technique cues) Progression

Muscle group: A-F plantar flexors

Muscles emphasized: Gastrocnemius

Joint position: A-F dorsiflexion with knee extension

A. Standing lunge calf stretch

(Static)

Stand in a lunge position with the

front leg bent and the back leg

straight. Shift your hips and pelvis

forward until a stretch is felt in the

calf of the back leg.

(Keep both feet parallel and

facing forward instead of letting

the forefoot toe-out and the foot

pronate; keep the heel of the back

foot in contact with the ground.)

Variation 1: PNF—From the above

position, contract the calf muscle

of the back leg by pressing the

ball of the foot into the ground as

if to plantar flex the foot. Relax,

and shift the bottom of the pelvis

slightly farther forward to increase

the stretch of the back calf.

1. Move the back foot farther back,
   and shift the hips and torso
   farther forward.

B. Half foam roller calf stretch

(Static)

Stand facing a wall with the hands

on the wall and one foot about 12

inches behind the other foot and

the ball of the back foot resting

on the flat surface of a half foam

roller. Allow the front knee to bend

as the back heel slowly presses

back and down toward the floor,

rocking the roller backward, until a

stretch is felt in the calf of the leg

that is back.

(Keep the back foot facing forward

and avoid toeing-out or pronation.

Maintain good body placement

such that a straight line could be

drawn between the sides of the

ankle, knee, pelvis, and shoulder.)

1. Bring the heel further down.


2. Shift the hips and torso further
   forward.


3. Use a larger-diameter roller.