HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step back with the side you plan to stretch, let the knee be bent and keep it bent. While keeping the foot you stepped back with flat on the ground, knee bent, and toes facing 12 o’clock, slowly lean and shift your weight forward until you feel a stretch.

 

FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically lower in your calf above your ankle. You shouldn’t feel pain or a pinch in front of your ankle.

 

COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down. Be sure to keep the knee bent

HOW: Start in a seated position with one knee bent and laying on its side. With your foot/ankle in the middle, use one hand to push down on the inside of your lower leg.  The other hand should grab the middle of your foot, twist the ankle inward and pull the foot up.  Repeat as many times as prescribed. 

 

FEEL: You should feel a stretch in the outside portion of your  ankle. 

 

COMPENSATION: Keep your lower leg stabilized, don’t let it move. Make sure to twist the foot/ankle inward as you pull up.

HOW: Place a step in front of a wall or an object to use for balance. Step onto the box with the balls of your feet on the edge of the box, and your heels off the box. While keeping your glutes and quads tight to keep your knees straight, lift your heels up in a slow and controlled manner, then slowly lower your heels back down to the ground. Repeat

 

FEEL:  You should feel your calves getting a workout, but also your glutes and quads working as well to help keep your legs straight.

 

COMPENSATION:  Do not let your knees bend as that is a different exercise. Do not shift your weight side to side. Make sure you go through your full range of motion at your ankle. This is not a balance exercise, so hold onto something to help with balance as the goal of this exercise is to strengthen your calves!

HOW:  Start on your back with a resistance band placed slightly above your knees. Bring one leg in towards your chest, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position your knee, hip, and shoulder should be in one straight line. Hold the end position and squeeze the glutes, then slowly return to starting position.

 

FEEL:  You should feel your glutes work to control this motion. At no point should you feel your low back muscles doing the lifting motion. If you feel it only in your hamstrings, try bending your knees a bit more and repeat. With the leg that is elevated will feel the muscles in the front of the hip working.

 

COMPENSATION:  Avoid arching at the low back as you perform this. Don’t let the knee bend with the leg that is elevated.

HOW: In a seated position, loop a band around the balls of your feet. Push one foot out to the side using no tension. With the opposite foot, pull the band back across creating tension in the band while the other foot is holding that resistance out to the side. Slowly, control your foot going back inwards. 

 

FEEL: You should feel your lower leg muscles working.

 

COMPENSATION: Don’t move your knee, only have motion in your foot/ankle.

HOW: Begin by placing a band around your knees just above your knee cap. Stand with one foot flat in front of you and the other behind you with your toes pushing into the ground. Bend both knees and shift most of your weight to the front leg. Hold that position for as long as prescribed. Push back into the ground and return to the starting position when you go as low as you can comfortably go. 

 

FEEL: You should feel your lower leg muscles working. 

 

COMPENSATION: Keep your chest upright, don’t slouch.

HOW: Position yourself standing in a corner with your back to it, or with a wall, chair, or sturdy object near you. Pick up one foot and balance on the leg that is in contact with the ground. While maintaining your balance, turn your head horizontally side-to-side

 

FEEL: You should feel like your balance is being challenged. You will also feel your foot, arch, calf, and hip muscles challenged here.

 

COMPENSATION: Try not to lose your posture and excessively lean forward/backward or side to side. If you lose your balance it is ok, take a step and get back to starting position. Do not allow yourself to fall or take the risk of injuring yourself.

HOW: Get set-up laying on your side with your elbow directly under your shoulder. Have your forearm facing out, and bend your knees so that your thighs are at a 45-degree angle. Place your top hand on your hip for body awareness. While keeping your feet together, push your forearm and knee into the ground to lift your hips up into the air. Push your hips up and forward as high as you can and hold this position. While keeping your feet together, lift the top knee as high as you can spreading it apart from the other knee and hold this position.

 

FEEL: This should feel like a full body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will feel both sides of your hip muscles working, especially your right hip and right core muscles working if you’re laying on your right side. Follow the video for other cues and tips.

 

COMPENSATION: Do not let your hips or shoulder sag. Try to keep your knees separated