Exercise Info

7a (No Pushup) has the purpose of having flexible calf muscles throughout their full range - from full ankle dorsiflexion to full plantiflexion.

It is an element that is required for important critical daily functions like walking and running. Alternatively, without adequate long and strong calf muscles, walking and running might be mechanically impaired and perhaps more prone to injury.

As 7a is a holistic exercise utilizing full-body mechanics, it is also a good opportunity to practice correct pelvic and full-body stability alignment while the body is moving.

Warnings

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

• If painful or uncomfortable, try to perform less range of this exercise.

• If not possible, skip this exercise and consult with a physical therapist or movement professional.

• When relevant, ensure that this exercise is within the surgeon's post-operation protocol.

StarBarre Position

• Waist height

Tempo

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

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement and stretch and return phases.

• Inhale - Relax phase.

Exercise Instructions

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 and keep the pelvis parallel to bar (no rotation).

• 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/Starting Position

• Upon inhalation, 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.