There are many ways to exercise the soleus muscle, and these exercise methods are also good, but stretching the soleus muscle is also very important. I believe there are still people who know what stretching exercises are available for the soleus muscle. So, what are some stretches for the soleus muscle? Did you know? Let’s find out together below!
What are the stretching exercises for soleus
1. Step dorsiflexion
Key points: Straighten the front leg and knee joint, lean forward slightly, and keep the heel fixed at one point. Because the stretching of the bowel muscles will produce a stretch in the calf, then the knee joint will feel a certain dorsiflexion.
2. Front support
Key points: While moving the upper body slightly forward, slightly bend the knees and approach the support. At this time, a feeling of dorsiflexion of the bare feet will occur, which is an exercise Role of the soleus muscle.
3. Seated two-hand stretching
Key points: Sit naturally on the mat, straighten your legs naturally, and place the sole of your left leg on the ground at the knee of your right leg. Lift the sole of the left leg with both hands and pull it upward, keeping the heel in contact with the ground.
Soleus training actions
1. Vertical weight-bearing calf raise
Key points of action:
(1) Stay standing, one With one foot in the air, raise the toel of the other foot, alternating between the two feet.
(2) After raising the toes, pause for about 2 seconds to allow the calf muscles to contract at a high position.
(3) The heel raising process should be slowed down as much as possible.
(4) It can be done on a heel raise machine or on the ground. Pay attention to maintaining body balance and avoid falling or slipping.
(5) Add some weight (such as holding a dumbbell in your hand, or strapping a sandbag to your leg, etc.).
(6) When you first start doing it, don’t bear too much weight, especially don’t challenge the limit as soon as you start, to avoid ankle strain. The weight continues to increase and requires a gradual process.
2. Sitting calf raise
Action description:
(1) Sit on a chair, with the soles of your front feet at a certain height (such as dumbbells), and your thighs parallel to the ground , the calves are perpendicular to the thighs, and the dumbbells are placed on the knees with both hands;
(2) Slowly raise the heels to the highest point with the calves, feel the peak contraction of the calves, and pause for 2-3 seconds;
(3) Slowly lower to the lowest point, feel the stretch on the back of the calf, and repeat.
(4) The movement is controllable during restoration, andDo not relax suddenly to avoid straining the muscles;
(5) Each time you raise your heel, you must fully raise and press your heel to fully exercise the calf muscles.
Action frequency: The calf muscles are very strong, you can do it more times (20-50/time, 3-4 groups), and try to achieve failure.