Key exercises and stretches

 

Stretches:

 Quadriceps (front of thigh) stretch:

• Lying on side, bottom knee bent up level with hips

• Tighten abdominals, and flatten back

• Hold top ankle so that heel is touching buttock

• Pull top leg back behind you until good stretch is felt in front of thigh

• Keep knee lower than hip and back flat

• Hold 30 seconds x 3

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Gastrocnemius stretch:

• Stand facing the wall, hands on the wall, feet shoulder width apart

• Feet pigeon toed, arches up, knees straight

• Lean into the wall, keeping knees straight and arches up

• Hold 30 sec x 3

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Soleus stretch:

• Stand facing the wall, one foot in front of the other, toes pointing forward

• Dip down, bending both knees, should be able to get knee four fingers width in front of knee

• Hold 30 sec x 3

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Raised Pec Stretch:

  • Stand facing the wall, arm out to the side with the elbow at 90 degrees and at shoulder height.
  • Turn Chest and rib cage away from the wall/ arm, keeping the front of the shoulder close to the wall. Feel the stretch in the front of the shoulder
  • Repeat 1. with the elbow at shoulder height, and
  • 2. with the elbow just above shoulder height
  • Hold both stretches for 30 sec x 2

Pec stretch   Pec stretch 2

Strengthening:

Soleus Raises (deep calf) – try initially double legged for 20 repetitions- if easy, then progress onto single leg calf raises as described below

• Stand facing the wall, on one leg with the knee bent.

• Keep knee over second toe at all times

• Without moving hips, lift heel off floor and go onto toes, then lower

• Do not let knee fall in

• Go through full range, aiming for smooth movement

• Build up to 3 x 25

Gastrocnemius Raises (straight knee) – try initially double legged for 20 repetitions- if easy, then progress onto single leg calf raises as described below

• Stand on edge of step on one leg with knee straight

• Fingers on wall for balance

• Go up and down with heel, keeping knee straight

• Go through full range with a smooth movement

• Build up to 3 X 25

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