Wednesday, July 11, 2012

Day 11- Calf Raises with Bent Leg on a Step with a Ball

Calf Raises with Bent Leg on a Step with Ball Between Ankles

This exercise combines two previous exercises so that you can strengthen the soleus in a greater range of motion while using an aid to maintain proper alignment and to increase strength training in the peroneal muscles

To do this exercise begin by standing on a stair step, and then move both of your feet towards the edge of the step so that the balls of your feet are on the edge and your heels are extended off the edge.  Then place a soft ball between the medial malleoli of the ankle, and bend the knees while maintaining an upright posture.  Inhale as you reach your heels towards the floor and exhale as you lift the heels maintaining the length in your spine.  Keep the ball between the ankles.

Things to watch for:
Be sure that each ankle is exerting the same squeeze towards the ball, and as always be sure to keep the knees tracking over the second and third toes.
As you exhale imagine lifting your belly button and your heels at the same time.

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