Module 1 Stretch Sample

Module One Stretches Posterior compartment of leg Reformer Stretches

Mat Stretches

Lying Calves

Standing calf

Standing calves 2.0

Lying calf with strap

Standing calves 3.0

One leg dog pose

Standing calves 4.0

Toe flexion

Kneeling calves

Seated eversion

The standing soleus

Eversion with strap

Lateral compartment of leg Reformer Stretches

Mat Stretches

Lying peroneals

Seated inversion Inversion with strap

Anterior compartment of leg Reformer Stretches

Mat Stretches

The Lying tib ant

Seated toe extension Seated tibialis anterior Floor tibialis anterior

The Lying Calves • Standard: Any • Spring Tension: Medium - Heavy • Muscle Emphasis: Entire calf group

A

A. How to stretch Press carriage away and lower one heel slowly to POT. Bend other knee. Tighten quadriceps in stretching leg.

A. How to contract Press ball of foot that is stretching into foot bar as if accelerating.

B

B & C. How to restretch Lower heel slowly under bar.

C

What to watch out for: • Gripping with toes • Moving into stretch

too quickly -“bouncing”.

• Allowing knee to bend.

2 Standing Calf FLEXORS GROUP

C

HOW TO STRETCH: Photo A - Secure box - Take large step back and press rear heel into floor - Lean hips forwards towards floor HOW TO CONTRACT: Photo A - Press ball of rear foot into floor

A Photo D - Bend stretch leg to emphasise soleus muscle

D

HOW TO RESTRETCH: Photo B - Lower support or box, lean hips to floor - Lift support leg so that weight-bearing is on stretch leg only

B

Major muscles stretched Soleus Gastrocnemius

VARIATIONS - Photo C - Turn leg inwards (medial rotation) to alter stretch sensations - Turn leg outward (lateral rotation) to change stretch sensations (not shown)

3 Lying Calf with Strap FLEXORS GROUP

HOW TO STRETCH: Photo A - Place strap over ball of foot and pull downwards to point of tension HOW TO CONTRACT: Photo A - Press foot up into strap

A

HOW TO RESTRETCH: Photo B - Pull down on strap to restretch to new point of tension

B

Major muscles stretched Soleus Gastrocnemius

4 One Leg Dog Pose FLEXORS GROUP

HOW TO STRETCH: Photo A - Secure your support or box - Place weight on one leg - Keep stance-leg straight - Bend from hips to lower spine - Lift chest to keep spine straight - Align spine and arms

ADVANCED VARIATION 1: Photo C - Slowly raise non-stance leg - Align leg with spine - Partner to raise thigh of lifted leg

C

HOW TO CONTRACT: Photo A - Press ball of rear foot into floor

A

HOW TO CONTRACT - Press thigh of lifted leg down into partner HOW TO RESTRETCH - Lift thigh higher HOW TO RESTRETCH: Photo B - Lower hands to floor - Align spine and arms - Keep stance-leg straight

B

Major muscles stretched Soleus Hamstrings Gastrocnemius Adductor magnus Gluteus maximus

7 Floor Tibialis Anterior EXTENSORS AND DORSIFLEXORS HOW TO STRETCH: Photo A - Sit on feet as pictured HOW TO CONTRACT: Photo A - Press top of feet into floor

A

HOW TO RESTRETCH: Photo B - Roll pelvis back

B

Major muscles stretched Tibialis anterior Extensor hallicus Extensor digitorum

Photo C - Emphasise one leg - Lift knee higher from floor

C