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Hamstring Stretch - Lying On Back - Beginner

by MASS4D® Media February 08, 2018


The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Deep Calf Stretch - Standing - Advanced

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily. This exercise has the added benefit of assessing and increasing ankle range of motion. After mastering this version, you can move your foot away from the wall by 1cm and repeat.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Deep Calf Stretch - Standing - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the soleus primarily and gastroc secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch in Doorway - Standing - Advanced

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch With Wall - Standing - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily. Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch With Stairs - Standing - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner.
Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Calf Stretch - Seated - Beginner

by MASS4D® Media February 08, 2018


The calf is comprised of the gastrocnemius and soleus muscles. This stretch will affect the gastroc primarily and soleus secondarily.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Deep Calf Strengthening - Standing - Advanced

by MASS4D® Media February 08, 2018


This is a standing strengthening exercise which targets the soleus muscle that lies deep in the calf. The soleus muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint.


Calf Strengthening With Weight - Standing - Advanced

by MASS4D® Media February 08, 2018


This is an advanced standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. This exercise should only be attempted after successfully achieving the non-weighted Single Leg Calf Raises. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.


Calf Strengthening - Standing - Beginner

by MASS4D® Media February 08, 2018


This is a standing strengthening exercise which targets the gastrocnemius muscle of the calf with assistance from the soleus calf muscle. The gastrocnemius muscle is responsible for pointing the foot downward or plantar flexion of the ankle joint as well as flexing the leg at the knee joint.


Inner Ankle Strengthening - Standing With Exercise band - Advanced

by MASS4D® Media February 08, 2018


This is a standing resistance band strengthening exercise which targets muscles of the inner ankle, primarily the tibialis anterior and posterior, in an inner or medial direction.


Outer Ankle Strengthening - Standing With Exercise Band - Advanced

by MASS4D® Media February 08, 2018


This is a standing resistance band strengthening exercise which targets muscles of the outer ankle, primarily the peroneus longus, brevis and tertius, in an outer or lateral direction.