Exercise and Stretch

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.

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.

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.

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.

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.

The side-lying leg lift targets the hip abductor muscles which are responsible for moving the leg out to the side in order to create a “v”. This beginner floor exercise effectively strengthens and mobilises your hip without needing any extra equipment.

Peterson Steps Ups will focus on your vastus medialis oblique or teardrop quadricep muscle, while also training the gluteus medius. Strengthening and synergy of these muscles will stabilise the femur or thigh bone to improve walking and running patterns.

This all-in-one bodyweight exercise will strengthen muscles of the hips, buttocks, front and rear thigh. This is beneficial for the muscles of the calf and shin along with core muscles of the trunk. This is a functional and effective exercise for the whole body that requires no equipment. The split squat places more weight on the front leg as compared to a traditional lunge that engages both legs equally.

This all-in-one bodyweight exercise will strengthen muscles of the hips, buttocks, front and rear thigh. This is beneficial for the muscles of the calf and shin along with core muscles of the trunk. This is a functional and effective exercise for the whole body that requires no equipment.

This resistance band exercise specifically targets the hamstring muscle group which is responsible for hip extension and knee flexion or bending. Strengthening of the hamstring group improves function of the low back, hips and legs.

This stability ball exercise targets the hamstring muscle group while also engaging the core and full posterior chain. This is a low impact, highly effective exercise for strengthening the hip flexor and extensor groups, and also for deep stabilising the abdominal muscles. Watch this video for differing variations to increase the challenge.

This beginner level stability ball exercise is known as Bridge Exercise due to the position held in isometric contraction. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, making this a great beginner exercise for the core and posterior chain muscles. By performing on the stability ball, the core muscles are also engaged to sustain balance.