I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Stand with the front of your feet on a step. Put your hand on a wall or a support to have more stability :
Slowly flex your feet to stretch your calves.
Extend your feet with your knees extended or slightly bent.
It’s a movement to be done slowly and with high reps until the burning sensation.
This exercise has an action of stretching and muscle contraction. It’s for this reason that this exercice can be used as a warm up before a calf exercise with heavyweights, to avoid injuries, or at the end of the session to feel the pump.
This exercise works triceps surae composed of 2 gastrocnemus and soleus and also flexor hallucis longus, tibialis posterior and flexor digitorum longus.
This movement is excellent for stretching the muscles of the plantar surface of the feet like flexor digitorum brevis and quadratus plantae and soften plantar faschiitis.
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