Main Muscles Affected
- Legs
Workout difficulty
Easy
Soreness in the ankles and calves may be due to excessive stress, poor posture, high heels and too many hours in an upright position. To loosen the muscles (with the related tensions) it is very useful to practice stretching exercises. Stretching prevents injuries, increases flexibility, reduces muscle trauma and lubricates connective tissues. Before performing stretching exercises it is good to perform a few minutes of warming, global and with movements useful to increase body temperature, or joint with the execution of rotational movements. While performing the stretching it is necessary to keep the diaphragm and abdomen soft, breathing quietly. Then, inhale the air from the nose to get the right humidity and exhale again from the nose or mouth. During the stretch phase (which must last about 5-8 seconds) you exhale, while when you reach the maximum stretch point you inhale; then, continue to breathe quietly and stay at the point of maximum stretch for another 10-15 ". It is advisable not to exceed 30 "between the stretching phase and reaching the maximum extension.
NOTE:
- Level: 2
- Equipment: mat
- Perform 2/3 rounds every other day
- Warm up
- Standing calf stretch
- Seated calf stretch
- Warm-up and ankle lengthening
