Have more questions?
See our FAQsYou can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300
Calf Release
Position: Face a wall with your feet about three of your feet away from the wall. Feet are hip width distance apart and pointing straight ahead. Lean forward to feel a very mild stretch in your calves. If you’re feeling a big stretch, move your feet closer to the wall or if you aren’t sensing a pull at all, you can move them further away. Keep a plank position so abdominals protect your back.
Movement: Slowly press up to the balls of your feet, so that your heels are lifting off the ground. Feel your calf muscles gently contracting. When you’ve gone as high as you want to, lower your heels down to a count of ten. Keep equal weight between all ten toes. Completely relax your legs and feet when your heels have come down to the floor. Repeat this1-2 more times.
Variations: Do this movement with your legs rotated outward (with toes pointing outward and heels close) and then with your legs rotated inward (with toes pointing inward and heels outward).
Notes:
This looks like a typical stretch that you would do for your calf muscles, but do not let it become a stretch!
Make sure to release down to a count of 10 (or more!) in order to get the benefit of the movement. Look for the smoothness as you lower down.
Calf Release Application
As you walk, focus on your R heel, especially the outer aspect. As your foot hits the ground, pay attention to that contact. Spend about 30 seconds focusing on the lateral part of your heel hitting the ground as your leg swings forward and lands.
Take a mental break then repeat on the left. Can you feel the outside portion of the bottom of your left heel land on the ground? Keep your attention on the contact of the lateral part of your heel for about 30seconds. See if the left is as obvious as the right side. Answer the question: can you feel both heels contacting with equal weight?
Now go back to the right side and direct your attention to your right sitting bone as your heel strikes the ground. It’s subtle so don’t worry if you don’t feel it at first. Spend about 30 seconds focusing on your right sitting bone and try to be aware of that region as your heel makes contact. It’s here, where the hamstrings and glutes intersect that pulls us forward as we walk. Take a mental rest then repeat that on the left side: as your heel hits the floor, put your brain on your sitting bone. Cultivating this awareness can help heal knee, ankle and foot injuries and can reduce back pain.
