Gastroc. Sol.- Plantarflexion with Bands
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Description
Sit on the floor with legs straight out in front of you. Secure a resistance band around both feet, pull the band tight with your arm. Engage abdominals and pull navel in to stabilize your core. Maintain an upright posture and a neutral (flat to normal) spine. Exhale and plantar flex ankle (pointing the toe forward) as if you were pushing a gas pedal. Pause and slowly bring toe back, pointing the toes towards your body. Repeat.
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With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you. Keep shoulders down and back, core engaged and neutral spin. Inhale; bend knees while allowing hips to bend back behind, body weight should be in the heels of feet. Lower body down until bottom...
Published 07/27/12
Adjust chest pad height so that pad rests comfortably between chest line and abdomen. Press chest firmly against pad, standing straight up with shoulders down and back and head as a natural extension of the spine. Grasp handles to assist with maintaining chest against pad. Place right foot on...
Published 07/27/12
Secure the band around something stable and at chest/shoulder height. Hold handles in both hands so that the bands run along the inside of the arms. Move far enough away so there is tension on the bands. Begin the movement with the arms bent, palms facing down. Press arms straight out in front,...
Published 07/27/12
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