Soleus Stretch

The soleus Muscle is a powerful muscle in the back part of the lower leg. It runs from just below the knee to the heel and is involved in walking and standing.

Instructions: Place both hands on a door frame or wall, put one foot flat in front of you. Slowly lean forward putting the weight on the front, flat foot and stretching the leg behind by keeping it extended back and the foot flat. Hold for 15-30 seconds and rest.

Who would benefit from this stretch?: Runners, walkers, anyone suffering from foot pain or numbness.

When to do this stretch: As usual, during or after a shower is ideal because the moist heat helps loosen the muscle. Also, before and after exercise is a great time for runners, walkers and cyclists. Most people with foot problems find this stretch useful first thing in the morning before they get out of bed.

Precautions: Always consult your massage therapist, physical therapist or yoga/pilates teacher to be sure of correct form. A little discomfort is o.k. but pain is usually an indicator of something wrong, so either change your position or stop doing this stretch.

Scalene Stretch

Most people are familiar with side and posterior neck stretches, but few are informed on how to stretch the anterior side of the neck. Without stretching these muscles, one can experience nerve impingement with associated pain running down the arm, Headaches, TMJ Dysfunction among other symptoms.

Instructions: From a normal, relaxed position, take your hand at the base of the neck, just above your collar bone and hold the tissue tightly. Next, lean your head to the side opposite of your hold. For an extra, more specific stretch, angle your chin upwards. You should feel this under your chin and even on up into your jaw area.

Who Would Benefit?: Anyone who does a lot of computer work, driving, reading, sewing, etc. New mothers are prone to problems with this area due to looking down at their babies as well.

When to do this stretch: Before and after long periods of computer work and driving, or in the case of new moms, after nursing or rocking their babies. Stretching in the shower is another good time because you can utilize the moist heat to your advantage.

Precautions: Always consult your massage therapist, physical therapist , yoga or fitness instructor on proper form if this stretch feels difficult for you.