By having a properly lengthened soleus muscle, you will increase your ankle's ability to dorsiflex when your knee is bent. The more lengthened your soleus muscle becomes, the greater ability you'll have to dorsiflex while undergoing deeper knee-bent positions -- hence the better balance you'll have on your surfboard. In summary, if you're goal is to fit into tighter barrels (deeper knee-bent position), then a properly elongated soleus is necessary.
Soleus Stretch
Set-up: Position yourself facing a wall. Place your hands on the wall about shoulder high and shoulder-width about. Have your feet about shoulder width apart as well. Allow your front and back knees to bend slightly. Keep your back heel attached to the surface of the floor.
Response: You should feel a comfortable pulling in your back leg -- in your calf muscle belly.
Regimen: Hold each stretch for 30 seconds. Repeat 4 times. You can do these nearly daily as comfortably tolerated on both sides.
Set-up: Position yourself facing a wall. Place your hands on the wall about shoulder high and shoulder-width about. Have your feet about shoulder width apart as well. Allow your front and back knees to bend slightly. Keep your back heel attached to the surface of the floor.
Response: You should feel a comfortable pulling in your back leg -- in your calf muscle belly.
Regimen: Hold each stretch for 30 seconds. Repeat 4 times. You can do these nearly daily as comfortably tolerated on both sides.
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