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Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility

"This instructional video demonstrates how to safely and effectively perform a modified active calf stretch with the aim of extensibility of the Fibularis (Peroneal) muscle group. Learn how to modify the stretch for different levels of physical ability."

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Transcript

00:03 - 00:06This is Brent, President of B2C Fitness, and we're going to talk about progressions
00:06 - 00:08from our static stretching techniques and move
00:08 - 00:13on to active flexibility. Now, in active flexibility we use our antagonists
00:13 - 00:16to pull our agonists through their full range of motion,
00:16 - 00:20that is, we're going to use the opposing musculature, we're going to ask
00:20 - 00:26them to contract, to increase neural drive, and create something called reciprocal inhibition
00:26 - 00:28to calm down our agonist muscles.
00:28 - 00:33Now, when this happens and we do it as a technique, we increase neuromuscular control
00:33 - 00:40and end range strength. We give our body a better ability to control this new range of motion.
00:40 - 00:44I'm going to have Vinnie come out and help us demonstrate our first active stretching
00:44 - 00:49technique which is going to be for the calf. First thing you can see is we set up a slant
00:49 - 00:53board here, slant boards work really, really well for all calf stretching, both static
00:53 - 00:57and active, but will become a little more necessary when we move onto active stretching.
00:57 - 01:03Just like we set up for our static stretch I'm going to have him slightly interally rotate his feet just a little bit,
01:03 - 01:07we're going to try to force inversion a little bit since we tend to evert and externally rotate, and
01:07 - 01:11then what I'm going to have him do is I'm going to have him use his glutes and his
01:11 - 01:16tibialis anterior to increase the amount of stretch on his calf. The way we're going
01:16 - 01:22to do that is he's going to drive his heel by squeezing his glute and squeezing his quad,
01:22 - 01:26drive his heel into the ground, and then I'm going to have him lift this leg up and
01:26 - 01:31reach forward, and slightly away from the camera, slightly out.
01:31 - 01:37By doing this slighty away and forward, I'm getting an increase in dorsiflexion,
01:37 - 01:41and increase in tibia on foot inversion.
01:41 - 01:48Now the protocols for active stretching are going to be 2 to 5 second holds for 8 to 15 repetitions.
01:48 - 01:51Thank you.

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