Calf stretch

Thanks to Aaron, who made a comment on yesterday’s blog regarding balance, I am now sidetracked into a different angle of ‘variation on a theme’ relative to walking.

If you have been implementing the last couple of suggestions (walking backwards and sideways) this week, you will most likely have some sore muscles.  If not, don’t worry, they’ll show up eventually.  It takes from 24 to 48 hours to feel the reaction as an ‘ache’ and everyone is different on their timing.  If you feel pain, as opposed to ache, at any time STOP immediately.  The theory of ‘no pain; no gain’ is assinine for the average human working on a healthier lifestyle.  If you’re a professional tri-athlete, it’s a different story for you.

Today:

• Continue incorporating little blocks of walking backwards and sideways into your day when you think of it and it’s safe (thinking of Yann in central London here) to do so.
• If you have sore calf muscles, here is a stretch that will help them.  Also ideal for women who habitually wear high heels (yes, April, I know they are a great conversation starter for meeting new people and yes, Jenn, I know they are part of a fabulous wardrobe), your calves are likely very tight from standing on your tip toes for extended timeframes.
• Requirement: set of stairs with a railing
• Stand on the bottom step; grasp railing with one hand as if you were going to climb the stairs (do not panic, we are not going to run or even walk the stairs today).  Place both feet side by side a little closer than shoulder width apart.
• Nudge your feet backward off the step until you are on the balls of your feet only with the rest of you suspended in space.  Keep hanging on the to railing for balance and support.
• Now, GENTLY, lower your heels as far as you can.  Do not bounce.  Just lower and hold.
• Raise back to your starting position.
• Now, GENTLY, lift up on the balls of your feet as high as you can. Again, do not bounce.  Just up and hold.
• Repeat 10 times (if you can)
• Remember to breathe.  At this point it doesn’t matter when you breathe in or out, just remember to breathe.  Some people have a tendency to hold their breath when they concentrate that’s why I mention it.  Just be aware.

That’s it.

Repeat throughout the day when you have an opportunity to do so. Do not get overly excited and do 100 of them … you’ll be sore and sorry. Although the bright side is you’ll be forced to remain sitting.  In which case, you will be able to put in many more hours than planned on Kevin Hogan’s IMWW course!

Sue Crutcher, life empowerment mentor / personal trainer / success coach

Baby Steps to Success