Thursday, July 12, 2012

Day 12- Alternating Calf Raises with Step

Alternating Calf Raises with a Step

This exercise adds the stair step to a previous exercise to increase the range of motion.  This exercise is great for someone that is trying to reduce swelling from a knee injury.

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 while breathing continuously reach one heel for the floor as you begin to lift the other heel. Continue to alternate your heels.  Imagine that your legs are pistons and pumps moving in a fluid machine. You can also imagine that you are moving through molasses.

Things to watch out for:
Pelvic Stability – Be sure as you are doing this exercise that the halves of your pelvis are maintaining stability and ease.  This movement should move like waves through your joints without any jerkiness or shearing.
As always in standing exercises be sure to reach your head towards the ceiling and imagine that the spine is dangling beneath it. 
Make sure that the knees are tracking over the second and third toes.

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