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Hi, I'm author, speaker and trainer JJ Flizanes with JJFlizanes.com. And I'm here on behalf of About.com today to teach you how to do a standing calf stretch for ankle rehab.

Definition of an Active Stretch

We are going to do an active stretch to stretch out your calf in a standing position. An active stretch is where you are using a muscle group on the opposite side to the muscle you want to stretch, to gently pull it into that stretched position. An active stretch will honor your current range of motion and capabilities. So no matter where you are in your recovery of an ankle injury, an active stretch will always honor what your current level of ability is. You'll never get injured doing an active stretch.

Form for a Standing Calf Stretch

To start your standing calf stretch, using active range of motion, you want to transfer all your body weight to one side. You're going to kick out the leg of the calf you are going to stretch, and you're going to focus on your tibialis anterior, which is your shin muscle. And when it contracts, it lifts your toe off the ground and flexes your ankle.

You can hold this contraction and think of that tibialis contracting, or you can do repetitions where you lift and lower your toes. Whether you decide to do repetitions of lifting and lowering your toes and flexing your ankle or holding is going to be dependent upon your level of injury and your degree of comfort in doing this exercise. Choose whichever one feels more comfortable for you, where you are in your recovery.

Thanks for watching and for more information, please visit us online at About.com.
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