REACH AND STRETCH

This transcription describes three different stretching exercises: the wall calf stretch, the reach and stretch, and the toe raise. The wall calf stretch involves standing near a wall, placing hands on the wall, and bending the front knee to stretch the back leg. The reach and stretch exercise requires a chair or solid foundation to hold onto while bending over and raising onto the toes. The toe raise exercise involves raising up onto the toes while balancing with the help of a chair or similar object. These exercises should be repeated as necessary and breathing should be done normally. Wall calf stretch. Stand near a wall and step into a lunge position. Place your hands on the wall in front of you approximately shoulder height. Bend the front knee in a lunge position that will stretch the back leg. Press the heel into the floor to where you feel enough tension to put a little strain on the rear calf. Hold this stretch for approximately 10 seconds. Relieve the pressure by straightening the front leg. Hold at least 10 or 20 seconds in the back leg and switch, breathing comfortably as your hands are on the wall. you you Wall calf stretch. Stand near a wall and place your hands on the wall in front of you. Put your feet in a lunge position with one foot close to the wall and the other approximately 3 feet away. Drive your heel and the back leg into the floor. Hold this stretch for approximately 10 seconds. The further that you bend the knee forward, the more of a stretch you will feel in the heel and the calf of the rear leg. Switch legs. Repeat as the first leg. Make sure not to press too hard on the wall in front of you, allowing most of the tension to go into the stretch instead of to the press and the wall. Breathe normally. Repeat as often as necessary. Reach and stretch. You will need a chair or solid foundation or similar in front of you that you'll be able to bend over and hold on to. Put your weight on one foot, putting the other foot up behind you. Using the chair or similar for balance, raise up onto your toe onto the base leg, lean over the chair and balance and come back to standing. Start out with 10 reps on one leg, then switch. You can reach out in front of you for more balance that will help you teeter back into the starting position. Exhale as you go up on the calf and bend over. Inhale as you return to flat footed.