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.