Soleus Stretch.

Why is the soleus muscle Important?

The deep, pancake-like soleus muscle inserts through the Achilles tendon on the heel. When your lower leg is bent at the knee, the soleus activates. This muscle is often called a “second heart” because of its ability to pump blood into the lower leg. If it is tight or lacks strength, it becomes like a dam inhibiting the flow of blood to your foot and ankle. The soleus doesn’t have the sprinting power that the outer calf has. It is the tortoise of the calf, containing more slow-twitch fibers, which makes it important for the long haul.

The soleus is the largest and strongest muscle in the calf. It gains its power from its complex configuration, attaching to its corresponding tendons at a 45-degree slant (called a multi-pennate structure) in multiple rows. The muscle starts at the top of the calf and attaches to the Achilles tendon at the bottom. It lies underneath the gastrocnemius muscle. These two structures are intimately connected, with some of their fibers overlapping. Some people consider them to be a single muscle, but their functions are different, and different tests are needed to check for injury of either structure.

It is imperative that the soleus muscle is able to slide independently of the gastrocnemius muscle. When these muscles become adhered muscle tension will develop, which can then put pressure on the muscular septum, which could lead to some called calf heart attack.

Pain from a soleus strain is felt deep in the calf, usually in the superior part, toward the knee. Discomfort can be felt in one spot or over a broad area because this injury can leave many fibers strained and inflamed.

Pectoralis Stretch – Reduce Poor Posture.

Pectoralis Stretch – Reduce Poor Posture

The pectoralis major muscle is a thick, fan-shaped, situated at the chest of the human body. It makes up the bulk of the chest muscles in the male and lies under the breast tissue in the female. Underneath the pectoralis major is the pectoralis minor muscle.

Both these muscles will attribute to upper cross-syndrome, leading to a rounding of the upper back. Over time this poor posture will upper back pain, poor scapula (shoulder blade) control, and even nerve compression in the anterior portion of the shoulder.

Foam Roller – Thoracic Spine Extension.

Foam Roller – Thoracic Spine Extension

One of my favorite uses of a foam roller is for the purpose of increasing thoracic spine extension. Typically, after a long day of continual office work/sitting or after working out. Foam rolling is a great exercise, whether it was running or weight training, performing thoracic extension with the aid of a foam roller will help to reduce the effects of muscle strain and increase thoracic spine mobility.

Bench Flutter Kicks.

Bench Flutter Kicks

1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body.
2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
4. Start the exercise by raising your left leg higher than your right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner until you have done all repetitions for each leg.

Exercises for Muscle Group.

Yoga Poses For Neck n Back Pain.

Sciatic Nerve Floss.

Pain in the Butt or Leg? – Try a Sciatic Nerve Floss

Sciatica or leg pain is caused by the irritation of the sciatic nerve, largest nerve in the human body, usually due to cumulative injury to the nerve over time. The sciatic nerve, which is about the width of your thumb, travels down the back of each thigh, calf, and foot. The nerve splits into two nerves behind the knee called the tibial nerve and the fibular nerve. A sciatic nerve floss can be used to treat sciatica and sciatic like nerve pain. By mobilizing the nerve you may break the nerve free from surrounding structures decreasing inflammation and nerve irritation.

McKenzie Low Back Exercises.

Neck Pain And Tension Relief Workout.

Stretching - II

Stretching - I