Warm-up and recovery are important parts of a workout routine that often get overlooked. A dynamic warm-up prepares the body prior to exercise; conversely, recovery or cooling down after exercise can help manage soreness. Active recovery is a great option to help manage normal muscle soreness symptoms after high-intensity workouts. It is normal to have muscle soreness after high- intensity exercise; this can last for several hours up to several days. Active recovery may help reduce muscle soreness and fatigue.
If you have been inside a gym or physical therapy office, you may have heard the phrase “stretch your calves.” This phrase can mean so many different things to so many different people. Let’s take a few minutes to clear up the confusion, and ensure everyone gets the most out of their exercise routine.
The last calf stretch of February is the Dolphin stretch. The Dolphin Stretch is a bonus stretch because it will get into the shoulders and the upper back as well as the calves! It’s very similar to the forearm stretch on the wall from week 2 in January if you want to go back and take a look, but we are taking it to the floor this week.
It’s week 3 of loving our calves, and this week is one of my favorite stretches! I call this the Wall Calf Stretch. It’s slightly an inversion (upside down) so please be careful if you have a blood pressure issue or get vertigo easily. For the Wall Calf Stretch you’ll probably need a little wall space. 🙂 (more…)