An interesting way to spice up your routine – using the Theraband™ exercise bands and tubes, which are popularly found these days in many health clubs and fitness centers.
Though they look and sound very simple and interesting to use, before beginning a workout with Therabands, there are some tips to keep in mind.
The Therabands offer resistance and hence it is very important to warm-up using a mild cardio activity.
Post the general warm-up, use some dynamic stretches for the muscle groups that you will be targeting. For-example, if you are targeting legs (quadriceps), go in for a set of free squats, just to activate the muscles, before challenging them!
Preferably use a handle (easily available while purchasing the bands and tubes), since holding the ends, especially at higher resistances, in the hands could cause changes in blood flow and may cause blood pressure to vary.
Always perform slow and controlled motions with controlled breath. That in itself provides a challenge to the muscles.
Check the bands and tubes for defects/tears from time to time to avoid snapping
It is preferable to remove your finger rings, bangles and other sharp objects that may cause problems
Perform a cool down in the same as you do, after a regular workout.
A workout using bands can be safely and effectively performed 3-4 days a week, targeting different muscle groups.
Use a resistance that allows you to do atleast 10-15 repetitions.
Once you get used to the resistance you are using, initially try to vary the speed of repetitions to increase the challenge, and only then consider progressing onto the next higher resistance color.
The tubes and bands can be used to all muscle groups including some deep and postural muscles like Rhomboids etc.
Saturday, March 6, 2010
Do something different!!
Worldwide changing trends in fitness have seen many different things being used to add variety and challenge to your everyday workout. Few examples would be swiss balls, kettle balls and exercise bands and tubes.
Therabands™ and exer-tubes have been very popular abroad in health club settings and as a home workout option.
The primary use and effectiveness lies in rehabilitation exercises for sports injuries and in physiotherapy and clinical settings for special patients. However, these days many health clubs also provide them at their premises.
The bands are basically 6 inch wide, latex bands with varying thicknesses which are colour-coded, into easily recognizable colours. The colours start from yellow, red, green, blue, black and silver in that order and offer resistance starting from 1 Kg to 8 Kgs respectively. In other words, yellow, red, green are light in resistance and blue, black and silver are slightly heavier in resistance.
The effect while using these bands, inspite of comparatively low weights is very different than using the usual dumbbells and barbells. The progressive resistance offers a good scope for progression in the intensity.
The major advantage is that it is very easily portable, and can even fit in your handbags, which makes it an ideal option while travelling!! It is relatively inexpensive and is easily available in leading medical stress or online.
While the ends can be just wrapped around your hands, it is advisable to invest in a pair of handles exclusively available with the bands and tubes.
A few cautions while using the bands could include keeping them away from sunlight, since they are made of latex and not using them incase you have applied body oils or oily creams to avoid injuries due to slipping. Also, they must be checked for tears or punctures regularly, inorder to avoid injuries due to snapping of the bands.
Also, it is important to consult an expert, atleast once before beginning the program to take all precautions.
Therabands™ and exer-tubes have been very popular abroad in health club settings and as a home workout option.
The primary use and effectiveness lies in rehabilitation exercises for sports injuries and in physiotherapy and clinical settings for special patients. However, these days many health clubs also provide them at their premises.
The bands are basically 6 inch wide, latex bands with varying thicknesses which are colour-coded, into easily recognizable colours. The colours start from yellow, red, green, blue, black and silver in that order and offer resistance starting from 1 Kg to 8 Kgs respectively. In other words, yellow, red, green are light in resistance and blue, black and silver are slightly heavier in resistance.
The effect while using these bands, inspite of comparatively low weights is very different than using the usual dumbbells and barbells. The progressive resistance offers a good scope for progression in the intensity.
The major advantage is that it is very easily portable, and can even fit in your handbags, which makes it an ideal option while travelling!! It is relatively inexpensive and is easily available in leading medical stress or online.
While the ends can be just wrapped around your hands, it is advisable to invest in a pair of handles exclusively available with the bands and tubes.
A few cautions while using the bands could include keeping them away from sunlight, since they are made of latex and not using them incase you have applied body oils or oily creams to avoid injuries due to slipping. Also, they must be checked for tears or punctures regularly, inorder to avoid injuries due to snapping of the bands.
Also, it is important to consult an expert, atleast once before beginning the program to take all precautions.
Creatively Challenging - Swiss Balls!
One of the greatest developments of last century, and a great addition to the list of effective fitness equipments is the Swiss ball – or exercise ball, fitness ball, gym ball etc.
The Swiss ball is basically a large sized ball, made of elastic, almost puncture-resistant soft PVC material, which is then filled with air. The usual diameters range from 50 to 90 cms and occasionally come with colour coding.
It was originally designed for physical therapy, and was widely used by therapists and sports exercise specialists for advanced athletic training through core strengthening etc.
Presently, the Swiss ball is a common sight at most of the gyms and health clubs, and is used for a variety of exercises – e.g. basic exercises like Swiss ball squats, strengthening exercises for abs and other parts and advanced variations of some exercises, like performing a chest press, lying on the ball instead of the stable flat bench that is normally used. Lately, they have also been used during pregnancy to aid the process of delivery.
The criteria for selection of an appropriate ball diameter, is dependant on the height of the individual using it - one’s feet must touch the floor, when seated on the ball, with an almost 90 degree angle maintained at the knee. Too much flexion or extension at the knee, when seated on the ball, could be a hindrance to effective training.
The key feature of the Swiss ball is the unstable surface that it provides, and hence our body, in an effort to balance itself on it, engages many more and often deep muscles, thereby strengthening them and at the same time increasing the challenge. Mostly, the deep muscles of the core, i.e. the ones around the lower back and abdominals are the ones targeted and thus even the act of just sitting on it, engages these deep muscles and helps strengthen them over a period of time.
There are routines designed for group classes, and certifications available, now a days in training with a Swiss ball. Needless to say, using a Swiss ball requires a basic level of conditioning, and is not recommended for beginners and those with currently unfit health status.
The basic idea of using a Swiss ball is to include an unstable surface, which targets the core abdominal and lower back muscles and strengthens them. These core muscles are also a part of postural muscles and contribute greatly to functional fitness. So, while Swiss balls are mainly used for doing the abdominal exercises, lying on the ball, instead of the floor, it can also be used for working out other muscles.
To increase the challenge of your workout and to add fun and variety, try out the following –
Chest exercises – Instead of using the bench for chest press and chest flyes, position yourself on the ball, keeping your feet firmly touching the floor, and the base of your neck supported on the ball, and perform the chest press, flyes and pull-overs in the same way. Feel your abs getting into action as you move through the repetitions.
For the advanced ones amongst us, try doing your push-ups with the ball, with either your hands balancing on the ball, or your feet balancing on the ball, to add to your challenge. Please note, this is strictly for people who have high fitness levels. So, don’t try stunts at home!!
Leg Exercises – Hold your hands up, with the ball in between them, and perform the Squats exercise. You will feel your core muscles working with every repetition. Many other free-weight exercises that work the thighs can also be done using the ball.
Abs exercises – It can be used to perform a variety of abs exercises, starting from the normal crunches, to leg raises with the ball in between your legs, to reverse crunches and much more.
The Swiss ball is basically a large sized ball, made of elastic, almost puncture-resistant soft PVC material, which is then filled with air. The usual diameters range from 50 to 90 cms and occasionally come with colour coding.
It was originally designed for physical therapy, and was widely used by therapists and sports exercise specialists for advanced athletic training through core strengthening etc.
Presently, the Swiss ball is a common sight at most of the gyms and health clubs, and is used for a variety of exercises – e.g. basic exercises like Swiss ball squats, strengthening exercises for abs and other parts and advanced variations of some exercises, like performing a chest press, lying on the ball instead of the stable flat bench that is normally used. Lately, they have also been used during pregnancy to aid the process of delivery.
The criteria for selection of an appropriate ball diameter, is dependant on the height of the individual using it - one’s feet must touch the floor, when seated on the ball, with an almost 90 degree angle maintained at the knee. Too much flexion or extension at the knee, when seated on the ball, could be a hindrance to effective training.
The key feature of the Swiss ball is the unstable surface that it provides, and hence our body, in an effort to balance itself on it, engages many more and often deep muscles, thereby strengthening them and at the same time increasing the challenge. Mostly, the deep muscles of the core, i.e. the ones around the lower back and abdominals are the ones targeted and thus even the act of just sitting on it, engages these deep muscles and helps strengthen them over a period of time.
There are routines designed for group classes, and certifications available, now a days in training with a Swiss ball. Needless to say, using a Swiss ball requires a basic level of conditioning, and is not recommended for beginners and those with currently unfit health status.
The basic idea of using a Swiss ball is to include an unstable surface, which targets the core abdominal and lower back muscles and strengthens them. These core muscles are also a part of postural muscles and contribute greatly to functional fitness. So, while Swiss balls are mainly used for doing the abdominal exercises, lying on the ball, instead of the floor, it can also be used for working out other muscles.
To increase the challenge of your workout and to add fun and variety, try out the following –
Chest exercises – Instead of using the bench for chest press and chest flyes, position yourself on the ball, keeping your feet firmly touching the floor, and the base of your neck supported on the ball, and perform the chest press, flyes and pull-overs in the same way. Feel your abs getting into action as you move through the repetitions.
For the advanced ones amongst us, try doing your push-ups with the ball, with either your hands balancing on the ball, or your feet balancing on the ball, to add to your challenge. Please note, this is strictly for people who have high fitness levels. So, don’t try stunts at home!!
Leg Exercises – Hold your hands up, with the ball in between them, and perform the Squats exercise. You will feel your core muscles working with every repetition. Many other free-weight exercises that work the thighs can also be done using the ball.
Abs exercises – It can be used to perform a variety of abs exercises, starting from the normal crunches, to leg raises with the ball in between your legs, to reverse crunches and much more.
Suryanamaskars - Discussed!
Last week, we discussed Surya namaskar also called the Sun Salutation, having its origins as a form of sun-worship as a full-body workout.The 12 asanas that follow in a sequence alternately stretch and compress the spine and the muscles around the spine and improve vitality and health among its practitioners.
Let us have a look at the asanas one by one –
Step 1 – Namaskar position
The first position helps to expand the chest cavity, and thus helps breathing in the oxygen deeply which reaches all muscles of the body and energizes them.
Step 2 – Urdhva hastasana
This step further expands chest muscles and the chest cavity and increases the respiratory capacity. It also compresses the spine especially at the lower back.
Step 3 - Hasta Padasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.
Step 4 – Ardha Bhujangasana
This step stretches the calf muscles and lower back muscles, apart from compressing the spine and helps to strengthen the muscles around it.
Step 5 – Makarasana / Parvatasana
This step has 2 versions with some people preferring to use the plank position and other using the downward facing dog pose. In either case, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom.
Step 6 – Sastanga Namaskarasana
Sastanga implies 7 body parts, which touch the floor while performing this asana. The rest of the body is supported on these 7 points. This step basically strengthens all muscles around the joints as well as strengthens the chest and core muscles.
Step 7 – Bhujangasana
This step compresses the spine, strengthens the muscles around it and stretches the abs muscles over a longer range. This step is commonly used in gym workouts under the name of Hyperextension.
Step 8 – Parvatasana
The downward facing dog pose, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom. Also it increases blood flow to facial muscles, thereby improving the skin texture.
Step 9 - Ardha Bhujangasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area. This time the leg opposite to the one used in Step 4. From here, the cycle returns to the first step.
Step 10 – Hastapadasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.
Step 11 – Urdhva hastasana
This step is similar to Step 2, where the body is bent backwards at the lowerback, thereby expanding the chest muscles and compressing the spine. Some people use variations to this step.
Step 12 – Namaskarasana
Once again the cycle comes to the starting position, whereby the whole body is brought to balance again.
Breathing sequence starts from exhaling over the first step, inhaling on step two, continuing alternately until step six, where the breath is held, followed up with inhaling over the step seven and alternately continuing.
Beyond doubts, Suryanamaskar is a highly effective and energizing option for exercising the body, mind and soul!!
Let us have a look at the asanas one by one –
Step 1 – Namaskar position
The first position helps to expand the chest cavity, and thus helps breathing in the oxygen deeply which reaches all muscles of the body and energizes them.
Step 2 – Urdhva hastasana
This step further expands chest muscles and the chest cavity and increases the respiratory capacity. It also compresses the spine especially at the lower back.
Step 3 - Hasta Padasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.
Step 4 – Ardha Bhujangasana
This step stretches the calf muscles and lower back muscles, apart from compressing the spine and helps to strengthen the muscles around it.
Step 5 – Makarasana / Parvatasana
This step has 2 versions with some people preferring to use the plank position and other using the downward facing dog pose. In either case, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom.
Step 6 – Sastanga Namaskarasana
Sastanga implies 7 body parts, which touch the floor while performing this asana. The rest of the body is supported on these 7 points. This step basically strengthens all muscles around the joints as well as strengthens the chest and core muscles.
Step 7 – Bhujangasana
This step compresses the spine, strengthens the muscles around it and stretches the abs muscles over a longer range. This step is commonly used in gym workouts under the name of Hyperextension.
Step 8 – Parvatasana
The downward facing dog pose, this step strengthens shoulder muscles and stretches the entire set of back muscles from top to bottom. Also it increases blood flow to facial muscles, thereby improving the skin texture.
Step 9 - Ardha Bhujangasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area. This time the leg opposite to the one used in Step 4. From here, the cycle returns to the first step.
Step 10 – Hastapadasana
This step stretches the lower back and rear leg muscles, relieving tension in that area. It also has a positive effect on the digestive system and endocrine glands around that area.
Step 11 – Urdhva hastasana
This step is similar to Step 2, where the body is bent backwards at the lowerback, thereby expanding the chest muscles and compressing the spine. Some people use variations to this step.
Step 12 – Namaskarasana
Once again the cycle comes to the starting position, whereby the whole body is brought to balance again.
Breathing sequence starts from exhaling over the first step, inhaling on step two, continuing alternately until step six, where the breath is held, followed up with inhaling over the step seven and alternately continuing.
Beyond doubts, Suryanamaskar is a highly effective and energizing option for exercising the body, mind and soul!!
The Beauty of Suryanamaskars
Although the monsoons are on their way out and soon there won’t be many acceptable excuses to avoid the gym, there are still a few interesting options for those of us who choose to work out at home!
Apart from the exercises discussed over last few weeks, options to work out at home will be incomplete, without giving due credit to Yoga, which can be done at home, but only after learning it under expert guidance. The most common and highly effective Suryanamaskars are an excellent way to get a full-body and mind workout.
Surya namaskar is also called the Sun Salutation, having its origins as a form of sun-worship. Hence it is advised to do it early in the morning around sun rise. However, in a practical world, it can be done at any time of the day.
There must be a gap of at least 3-4 hours between eating anything and performing Surya namaskars. Thus, once again early morning is recommended.
There are in all 12 asanas that follow in a sequence and they alternately stretch and compress the spine and the muscles around the spine. Also, one has to inhale and exhale alternately, starting with exhalation on the first asana, followed by deep inhalation as one extends the hand upwards and backwards, thereby expanding the lungs and chest. However, the breath needs to be held at the sixth step, when your body is parallel to the ground, and then resumed.
It is said that it activates almost all the muscles and keeps them activated for some time after the exercise.
Ideally, one must go slow. A comfortable rate is one Suryanamaskar in one minute, thereby giving each step or pose atleast 5 seconds to hold and then change into the next pose.
Around 12-24 repetitions are a good number to get a full-body workout. It is said that each set of Suryanamaskar burns around 14-15 Kcal!
Special cases of slip-disc, arthritis, heart attack, pregnant women are suggested to take medical opinion. Also if you are feeling breathless or dizzy due to exertion or sudden movements, take a break and rest and slow down the sequence.
It is advised to lie down and rest at the end of the repetitions. Yoga advises asanas like shavasana (Corpse Pose) to completely relax your body after Suryanamaskar.
Friday, October 9, 2009
When Spiritual Life Really Begins -- By Robert Augustus Masters
A very close friend shared this note with me, and it has been echoing in my head ever since I heard it... Wonderful lines.... Read on
"When your honeymoon with spirituality ends -- and it will end, marked by the arrival of STDs (spiritually-transmitted disappointments) -- and when your affair with being spiritually correct and spiritually "in-style" runs dry, you may say so long to spirituality, but it is a premature goodbye.
Disillusionment with spirituality is not only inevitable, it is also necessary, so that spirituality might be thoroughly de-glamorized. When that disillusionment has had its say--cynicism's couch now being no more than a pain in the butt--and when your fear of re-entering the spiritual no longer frightens or disturbs you, your spiritual life really begins.
Most of the books will be gone; the ones that remain will feel like old friends you don't tire of revisiting, even if only for a page or two every couple of months. Most of the practices will also be gone; the ones that remain will feel as natural to slip into as your favorite jeans or T-shirt, at ease with both being worn and being worn out. Most of your aspirations to be spiritual will also be gone; the few that remain will feel less like aspirations and more like unforced inhalations...
Whatever disciplines we take on will result not from one aspect of us dominating the rest, but rather from a core recognition of what is needed... to it. Instead of being at war with our weaknesses, we bring them into our heart. Instead of trying to get rid of what we don't like about ourselves, we develop a better relationship. Intimacy thus becomes more our path than transcendence.
Seeking will become supplanted by living a deeper life. Questions will still arise, but will ask for something more real than answers. Alignment with the Real will become the ground rather than the goal. Details will cease being just details. Focusing on "might be" will yield to focusing on what's "here now"; that is, hope (nostalgia for the future) will be replaced by faith (radical trust in the now)....
Your longing to be fully awakened will still be present, minus the desperation and ambition that once characterized it. Where once you were in a hurry to "get it," now you are not rushing or pushing, having accepted the fact that you are in it for the long haul. Then, even when you are off track, you are on track.
Life after spirituality is the beginning of authentic spirituality. No fireworks, no applause, no pats on the back from the Important People, no need to present oneself as someone spiritual. This is the beginning of true "nobody-ness." It is not annihilation, but revelation. It is at once bare yet sentient openness, and also the beginning of true individuality.
For every question that arises here, Silence is the answer. Put another way, everything supplies the answer. Nothing is explained, everything is revealed. Beyond knowledge, Wisdom; beyond paradox, Truth; beyond self, Being; beyond everything, Everything....
Life after Spirituality is committed apprenticeship to "What-Really-Matters." All that happens is the practicum. Every situation offers the same fundamental opportunity. The "teacher" is everywhere. There is no freedom from our Freedom. No escape. The implications of this froth then still the mind, awaken and release the body, ground and expose the soul, unraveling all our dreams, breaking us open to what we were born to do and be....
Life after spirituality is a constant "dying" to the now. Emerging from our own ashes becomes "no big deal," but just the way things are in each new moment...."
Disillusionment with spirituality is not only inevitable, it is also necessary, so that spirituality might be thoroughly de-glamorized. When that disillusionment has had its say--cynicism's couch now being no more than a pain in the butt--and when your fear of re-entering the spiritual no longer frightens or disturbs you, your spiritual life really begins.
Most of the books will be gone; the ones that remain will feel like old friends you don't tire of revisiting, even if only for a page or two every couple of months. Most of the practices will also be gone; the ones that remain will feel as natural to slip into as your favorite jeans or T-shirt, at ease with both being worn and being worn out. Most of your aspirations to be spiritual will also be gone; the few that remain will feel less like aspirations and more like unforced inhalations...
Whatever disciplines we take on will result not from one aspect of us dominating the rest, but rather from a core recognition of what is needed... to it. Instead of being at war with our weaknesses, we bring them into our heart. Instead of trying to get rid of what we don't like about ourselves, we develop a better relationship. Intimacy thus becomes more our path than transcendence.
Seeking will become supplanted by living a deeper life. Questions will still arise, but will ask for something more real than answers. Alignment with the Real will become the ground rather than the goal. Details will cease being just details. Focusing on "might be" will yield to focusing on what's "here now"; that is, hope (nostalgia for the future) will be replaced by faith (radical trust in the now)....
Your longing to be fully awakened will still be present, minus the desperation and ambition that once characterized it. Where once you were in a hurry to "get it," now you are not rushing or pushing, having accepted the fact that you are in it for the long haul. Then, even when you are off track, you are on track.
Life after spirituality is the beginning of authentic spirituality. No fireworks, no applause, no pats on the back from the Important People, no need to present oneself as someone spiritual. This is the beginning of true "nobody-ness." It is not annihilation, but revelation. It is at once bare yet sentient openness, and also the beginning of true individuality.
For every question that arises here, Silence is the answer. Put another way, everything supplies the answer. Nothing is explained, everything is revealed. Beyond knowledge, Wisdom; beyond paradox, Truth; beyond self, Being; beyond everything, Everything....
Life after Spirituality is committed apprenticeship to "What-Really-Matters." All that happens is the practicum. Every situation offers the same fundamental opportunity. The "teacher" is everywhere. There is no freedom from our Freedom. No escape. The implications of this froth then still the mind, awaken and release the body, ground and expose the soul, unraveling all our dreams, breaking us open to what we were born to do and be....
Life after spirituality is a constant "dying" to the now. Emerging from our own ashes becomes "no big deal," but just the way things are in each new moment...."
-- Robert Augustus Masters, in his May 2006 newsletter
Lower-leg muscles - VIPs while working out Legs!
Sometimes we are so focused on fixing things which are not right, that we forget to be thankful for and take care of the things that are not wrong at all! That’s a spiritual tip apt for the muscles of legs!
Before you start wondering, let me tell you that I am talking about – lower leg muscles, especially the calf muscles, anterior tibialis, peroneus muscles.
Everyone- be it male or female is mostly focused on developing their hips and thighs muscles rightly. And the lower leg muscles which are not usually ‘problem areas’ are neglected, when in fact they are highly important muscles and need to be strengthened and made flexible proportionately. They are the Very Important Parts (VIPs).
In fact it is not un-common to find tight calf muscles correspond to referred pain in the upper back and shoulder muscles and also lower back pain! And the interesting part is that most of us have tight calf muscles, simply due to the way we sit and stand.
You may have tight calf muscles in case (unless you purposefully stretch it post exercise or otherwise) –
Sit on a chair with your legs crossed and heels above and not touching the ground or the footrest (most commonly found).
Sit on a chair where your legs don’t reach the ground or the footrest.
Climb stairs only using the ball of your feet and not placing the full feet on each stair
Do a lot of fast-paced or high impact aerobics or dancing (esp. bollywood dancing) where your complete feet does not have time to touch the ground. So the calves are always contracted.
Wear high heels for most part of the day and life
If your feet don’t touch the ground and you have to balance your heavy bikes on the ball of your feet over a period of time
The flip side of tight calf muscles are stretched muscles on the front and lateral part of the lower leg, like the anterior tibialis and the peroneus longus and brevis respectively, all which result in shin pains, inflammations and bigger problems.
the calves are the unsung heroes in case of legs and need as much attention as we give to the other leg muscles.
Moreover, since our posture could actually keep the calves in tension, an ideal workout for the calves must include stretching and strengthening exercises, both.
If any of the factors mentioned in the previous article that cause calves to shorten ring true with you, then you must initially stretch the calf muscle before focusing on only strengthening it.
An easy example of tense calf muscles could be consistent pain and burning feeling in the calf muscle when standing or squatting even for short periods of time or even when sleeping.
A few stretches would be –
Seated calf stretch –
Sit with your back against a wall, with your legs stretched out straight in front of you. Now slowly bend forward at the waist and try to pull your toes inwards with your hand or with the help of a towel looped around the mid-part of the sole, making sure that the knees touch the floor all the time. Hold it there for around 20 secs and then repeat. This can be done one leg or both legs at a time.
The same posture can be repeated in the standing position as well. So, as you stand, lift and place one leg in front of you, with the heel touching the floor and toes pointing towards you. Now slowly bend forward at the lower back and try and touch the toes, keeping this knee straight but bending the other knee as you go down. Feel the stretch and hold for sometime and then repeat.
Standing Calf stretch –
Stand 1 feet away from and facing a plain wall. Place one heel on the floor and the ball of that feet on the wall. Now slightly bend forward using your whole body, with the other leg behind you, until you feel the stretch on the calves of the foot that’s near the wall. With right placement, you can also stretch the calves of the rear leg, however, the stretch should pre-dominantly be on the front foot. Repeat the same process with the other leg.
You can do this even after you come home from work or shopping or anything that involved walking/standing, however making sure that you are not over-stretching the calves especially when they are cold!
As has been discussed, muscles of the lower leg, namely soleus, gastrocnemius, anterior tibialis, peroneus and more must be given equal importance while exercising.
Also as has been observed, that due to our posture, the muscles of the calves are already shortened, and hence before strengthening them, they must be stretched. The stretches discussed last time can be done on a daily basis after coming home from work as well and need not be restricted to only after exercise.
To strengthen the calves, the simplest exercise that can be done, even at home, is the Calf raise. Many gyms have machines for Calf raises, besides using the leg press machine or even some advanced machines like Soleus Trade for working out calves. Machines with adjustable weights can be used to increase the challenge on the calves, once the body is used to challenge offered by one’s own body weight. For most of us, the challenge offered by our own body weight is sufficient enough for generating good strength.
The exercise Calf Raises can be done as follows –
Stand facing a wall or object that can provide support and position yourself against this using both arms. Maintain an erect posture, with body weight distributed on both feet. Now keeping your feet close together, raise yourself, balancing on the ball of the feet, and at the same time, squeezing the calves. Slowly release as you are coming down and again raise yourself and repeat the procedure.
To increase the range of motion, you can stand off a step or an elevated surface, such that you rheels are hanging off the edge. Now when you raise yourself on the ball of the feet and release, the heels can go farther than ground level and thus increase the range of motion and the challenge of this exercise. Needless to say, placing weights on your shoulders will increase the challenge. Remember to keep the hands free to support the body, else you may lose balance and trip. Atleast around 20 repetitions will help to start with. You can increase the number as your strength increases. Remember to stretch the calves at the end of your workout!
Before you start wondering, let me tell you that I am talking about – lower leg muscles, especially the calf muscles, anterior tibialis, peroneus muscles.
Everyone- be it male or female is mostly focused on developing their hips and thighs muscles rightly. And the lower leg muscles which are not usually ‘problem areas’ are neglected, when in fact they are highly important muscles and need to be strengthened and made flexible proportionately. They are the Very Important Parts (VIPs).
In fact it is not un-common to find tight calf muscles correspond to referred pain in the upper back and shoulder muscles and also lower back pain! And the interesting part is that most of us have tight calf muscles, simply due to the way we sit and stand.
You may have tight calf muscles in case (unless you purposefully stretch it post exercise or otherwise) –
Sit on a chair with your legs crossed and heels above and not touching the ground or the footrest (most commonly found).
Sit on a chair where your legs don’t reach the ground or the footrest.
Climb stairs only using the ball of your feet and not placing the full feet on each stair
Do a lot of fast-paced or high impact aerobics or dancing (esp. bollywood dancing) where your complete feet does not have time to touch the ground. So the calves are always contracted.
Wear high heels for most part of the day and life
If your feet don’t touch the ground and you have to balance your heavy bikes on the ball of your feet over a period of time
The flip side of tight calf muscles are stretched muscles on the front and lateral part of the lower leg, like the anterior tibialis and the peroneus longus and brevis respectively, all which result in shin pains, inflammations and bigger problems.
the calves are the unsung heroes in case of legs and need as much attention as we give to the other leg muscles.
Moreover, since our posture could actually keep the calves in tension, an ideal workout for the calves must include stretching and strengthening exercises, both.
If any of the factors mentioned in the previous article that cause calves to shorten ring true with you, then you must initially stretch the calf muscle before focusing on only strengthening it.
An easy example of tense calf muscles could be consistent pain and burning feeling in the calf muscle when standing or squatting even for short periods of time or even when sleeping.
A few stretches would be –
Seated calf stretch –
Sit with your back against a wall, with your legs stretched out straight in front of you. Now slowly bend forward at the waist and try to pull your toes inwards with your hand or with the help of a towel looped around the mid-part of the sole, making sure that the knees touch the floor all the time. Hold it there for around 20 secs and then repeat. This can be done one leg or both legs at a time.
The same posture can be repeated in the standing position as well. So, as you stand, lift and place one leg in front of you, with the heel touching the floor and toes pointing towards you. Now slowly bend forward at the lower back and try and touch the toes, keeping this knee straight but bending the other knee as you go down. Feel the stretch and hold for sometime and then repeat.
Standing Calf stretch –
Stand 1 feet away from and facing a plain wall. Place one heel on the floor and the ball of that feet on the wall. Now slightly bend forward using your whole body, with the other leg behind you, until you feel the stretch on the calves of the foot that’s near the wall. With right placement, you can also stretch the calves of the rear leg, however, the stretch should pre-dominantly be on the front foot. Repeat the same process with the other leg.
You can do this even after you come home from work or shopping or anything that involved walking/standing, however making sure that you are not over-stretching the calves especially when they are cold!
As has been discussed, muscles of the lower leg, namely soleus, gastrocnemius, anterior tibialis, peroneus and more must be given equal importance while exercising.
Also as has been observed, that due to our posture, the muscles of the calves are already shortened, and hence before strengthening them, they must be stretched. The stretches discussed last time can be done on a daily basis after coming home from work as well and need not be restricted to only after exercise.
To strengthen the calves, the simplest exercise that can be done, even at home, is the Calf raise. Many gyms have machines for Calf raises, besides using the leg press machine or even some advanced machines like Soleus Trade for working out calves. Machines with adjustable weights can be used to increase the challenge on the calves, once the body is used to challenge offered by one’s own body weight. For most of us, the challenge offered by our own body weight is sufficient enough for generating good strength.
The exercise Calf Raises can be done as follows –
Stand facing a wall or object that can provide support and position yourself against this using both arms. Maintain an erect posture, with body weight distributed on both feet. Now keeping your feet close together, raise yourself, balancing on the ball of the feet, and at the same time, squeezing the calves. Slowly release as you are coming down and again raise yourself and repeat the procedure.
To increase the range of motion, you can stand off a step or an elevated surface, such that you rheels are hanging off the edge. Now when you raise yourself on the ball of the feet and release, the heels can go farther than ground level and thus increase the range of motion and the challenge of this exercise. Needless to say, placing weights on your shoulders will increase the challenge. Remember to keep the hands free to support the body, else you may lose balance and trip. Atleast around 20 repetitions will help to start with. You can increase the number as your strength increases. Remember to stretch the calves at the end of your workout!
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