Self-microStretches

During proper stretching, whether active (self) or passive (assisted), you need to ensure, besides the attributes (see attributes), is the proper placing and support of the body during stretching (see principles). For the proper execution of Stretch Therapy™ and microStretching® individuals need to be educated as to how to properly support the body during the stretch (see below).

Soleus

Target Muscle(s)

Primary: Soleus [1]

Secondary: Flexor Hallucis Longus, Digitorum Longus

Description of microStretch
  • Sitting squarely on chair with feet shoulder width apart
  • Place ball of foot on edge of object [2]
  • Position lower leg with heel placed on ground [3]
  • Change angle of ankle or knee to perceive gentle low-intensity stretch in the soleus muscle [1]
  • Prevent knees from falling inwards [4]
Key Points
  • Keep heel planted on the ground throughout the duration of the stretch [3]
  • If tension is felt in opposing muscle in the from of the shin (Tibialis Anterior) vs calf(Soleus[1]) region, then the front of the shin [5] needs to be addressed first by performing a Tibialis Anterior stretch. Once addressed, resume stretching the Soleus [1] muscle
  • Hold gentle low-intensity stretch for 60seconds and then switch sides. Repeat this cycle tow more times for a total of 6 minutes (3 minutes per side)

Gastrocnemius

Target Muscle(s)

Primary: Gastrocnemius [1]

Secondary: Plantaris, Popliteus, Hamstring (Biceps Femoris(Short and Long Head), Semi-Membranosus & -Tendinosus), Flexor Hallucis Longus, Digitorum Longus

Description of microStretch
  • Sitting squarely on chair with feet shoulder width apart
  • Extend the right lower leg towards the wall
  • Gently place the right foot and toes to the wall [2]
  • Keep the heel of the right foot planted on the ground [3]
  • Ensure left knee is bent at 90 degrees and prevent it from falling inwards [4]
  • By flexing or extending the lower back and hip [5] perceive a gentle low-intensity stretch in the upper calf region near the back of the knee
Key Points
  • Place right foot/toes on the wall [2]
  • Keep right heel planted on the ground [3]
  • If tension is felt in the opposing muscle in the front of the shin (Tibialis Anterior) vs the calf (Gastrocnemius), then the front of the shin needs to be addressed first [6] by performing a Tibialis Anterior stretch. Once addressed, resume stretching the Gastrocnemius muscle [1]
  • Hold gentle-low intensity stretch for 60 seconds and then switch sides. Repeat this cycle two more times for a total of 6 minutes (3 minutes per side)