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The 1 Star Sequence

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Exercise 5 (5a No Push)

  • Learn and follow the exercise instructions below.

  • Practice this exercise daily as part of your sequence. 

  • Perform this exercise only in pain free and comfortable ranges.

  • If necessary, seek professional advise to use as part of a rehabilitation program.

Learn the Exercise

Video

5a No Push is a very powerful calf strech and body alignment movement exercise. It provides functional movement elements required for natural walking and running.

This exercise uses the stabilized long-lever of the entire body to provide the localized calf stretch, therfore also a good opportunity to practice correct pelvic and full-body alignment while moving.

5a, in more advanced sequences adds the important functional element of full range calf power to complete this exercise.


StarBarre Position

  • Waist height


The Stretch Portion

Tempo

  • Move - stretch - return - relax -...


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement, stretch and return phases.

  • Inhale - Relax phase.



Starting Position


  • Stand with one leg close to the wall and the other as far back as possible with the heel resting on the floor.

  • Maintain pelvic width between the legs.

  • Slightly flex the front knee and bear some weight on it.

  • Tilt the straight body slightly forward (from the back ankle) and place palms lightly on bar.

  • Inhale.

Ensure

  • The back foot is pointing forward (Tends to point outwards).

  • The pelvis is not rotated.

  • The front knee is pointing forward.

  • The feet not inverted or everted.

  • The back heel is rested on the floor.

  • The body-line is straight.

  • Both feet are in their neutral position on the floor - not everted or inverted.


Movement Phase


  • Wile maintaining the longitudinal full-body line, start exhaling and tilt the straight body forward by simultaneously flexing the front knee and both elbows together.

  • Keep the elbows close to the trunk (not sideways).

  • Keep the back heel on the floor (otherwise there is no stretch).

  • Stop when the the calf stretch is felt.

  • Ensure the pelvis is not rotated and the straight body-line maintained.


Stretch Phase


  • Maintain the distinct stretch for about a second.

  • Continue the exhalation.

  • 'Feel' the connection between good full-body alignment and a good calf stretch feel.


Return Phase


  • Continue the exhalation.

  • Extend the front knee and both elbows at the same time to tilt the straight line of the body back to the Starting Position.


Relax Phase


  • Assume the relaxed upright posture, while slightly leaning on bar.

  • Consciously relax the muscles in that position and start gearing the body for the next repetition.


Perform 2 stretch repetitions, then proceed to the calf power portion with the same leg.


The Power Portion

Tempo

  • Stretch - push - stretch - push...


Breathing Pattern

  • Inhale - Starting position.

  • Exhale - Movement and stretch and return phases.

  • Inhale - Relax phase.


Starting Position


  • Reach and maintain the forward tilting stretch position of 7a.

  • In that position, flex and raise the front knee towards the chest and point the ankle to full plantiflexion.

  • keep the back heel on the floor and emphasize the calf stretch due to the body tilt.


Movement Phase

  • From this position:

  • Maintain the straight line of the body.

  • Push the entire body-line diagonally up and forward by flexing the back ankle against the floor.

  • Reach the end range of ankle flexion.

  • Avoid spinal movements.

  • Make easier: Push downwards on the bar with the hands to assist the calf muscle action.


Stretch Phase


  • When the end range of ankle flexion is reached, the calf muscle power together with a unique ankle stretch is distinctively felt.

  • Recognize, reach and feel this powerful stretch every repetition. It is very important for ankle health.


Return Phase


  • Reverse the movement phase actions harmoniously until the body returns to the starting position.

  • The straight body-line moves diagonally downwards and backwards.

  • In this phase, the back leg calf muscles work eccentrically.

  • At the end of the movement, feel the familiar calf muscle stretch again when the heel touches the floor.

  • It is okay to perform a few repetitions.

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