357
Exercise name
(Method of stretch)
Description
(Technique cues) ProgressionMuscle group: A-F plantar flexors
Muscles emphasized: Soleus
Joint position: A-F dorsiflexion with knee flexionC. Standing lunge bent-knee calf stretch
(Static)
From the position used in exercise
A, bring the back foot in about
8 inches (20 centimeters). Bend
the back knee until a stretch is felt
low in the calf of the back leg.
(Keep both feet facing forward and
avoid toeing-out or pronation.)
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 slightly deepen the bend of
the back knee to apply a greater
stretch.- Bend the back knee further and
shift body weight further forward
over the back foot.
D. Half foam roller bent-knee calf stretch
(Static)
Perform the stretch as described in
exercise B but with the back knee
bent throughout the exercise and
the trunk more vertical.(continued)