"Ron Jones" Dynamic Warm-Up #3:
"Calf Stretch"

Press heel into floor with heel perfectly straight! 
There must be NO compensation by rolling the toes out!

Ron Jones Dynamic Warm-Up DVD

OBJECTIVE: Increase ankle mobility & calf flexibility.

1. Lunge step out with front leg.

2. Straighten back leg.

3. Keep both feet pointed straight forward then press back heel to floor.

4. Firmly press heel down into floor then repeat 5x each side.  HEEL MUST PRESS FIRMLY INTO FLOOR!

5. After 10 total reps go to next #4 Squat & Back Extension warm-up exercise.

6. NOTE! This is #3 in a sequential series of 10 exercises. Perform as directed in exact order.

7. *Advanced: Increase back leg straightness and lunge step length.

8. *Modifications/Substitutions:  Decrease range of motion and tempo.  If you need extra help, add the static Leaning Calf Stretch after your workouts.  If your ankles seem stiff more than your calves, try the Ankle Rolls.  If you can't balance in the split foot position, stand next to a wall or chair that can assist you with balance.

9. *Design Points: Every time you see someone hobbling along like they have a peg leg or welded ankles--think of the importance of having functional movement in the ankles and calves.  These are your ground-based movements!  If your base of support is jacked up as you step, it causes compensations ALL the way up your chain of movement.  I see this flawed gait in many seniors and obese people--even kids!

Tips: Do NOT allow foot to angle with toes rotating out heel to stay off ground as you press!  These are compensations for your tight heel and Achilles tendon!  Make yourself open up and break through these tight spots.  Modify as needed by closing or opening your stance, but don't ruin a great exercise with that simple external rotation to the outside!  If you have to, just look back at your foot to make sure it's straight--this is what I do to keep myself honest--and STRAIGHT!  Remember, tight calves and Achilles will cause compensations ALL the way your chain of movement which translates to pain.

• No matter how many times I remind a person, they'll keep rotating to the outside out of habit.  Your body wants the path of least resistance--it's good at compensating.  Don't allow it!  Do it right and ye shall reap the functional benefits.

• If you still need more work on calves, you might try Mark Verstegen's Dynamic Calf Stretch because it goes a little deeper than mine.

• Dynamic Warm-Up Directions

• Dynamic Warm-Up Graphics Cue Card

• Dynamic Warm-Up & Human Movement Background Info

Get Your Warm-Up DVD & Move Better Now!

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.3.08)

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