User:Ab kinesiology/sandbox

=Lower Leg and foot= The lower leg and ankle are very important body parts to keep moving well and exercise as they are the base of our entire body. The lower extremities must be strong in order to balance the weight of the rest of the human body, and the gastrocnemius muscles take part in much of the blood circulation. For this reason it is important to know the many kinds of exercises including standard exercises, isometric exercises, and yoga poses.

Isometric and Standard
There are a number of exercises that can be done to strengthen the lower leg. For example, in order to activate plantar flexors in the deep plantar flexors one can sit on the floor with the hips flexed, the ankle neutral with knees fully extended as they alternate pushing their foot against a wall or platform. This kind of exercise is beneficial as it hardly causes any fatigue. Another form of isometric exercise for the gastrocnemius would be seated calf raises which can be done with or without equipment. One can be seated at a table with their feet flat on the ground, and then plantar flex both ankles so that the heels are raised off the floor and the gastrocnemius flexed. An alternate movement could be heel drop exercises with the toes being propped on an elevated surface--as an opposing movement this would improve the range of motion. One-legged toe raises for the gastrocnemius muscle can be performed by holding one dumbbell in one hand while using the other for balance, and then standing with one foot on a plate. The next step would be to plantar flex and keep the knee joint straight or flexed slightly. The triceps surae is contracted during this exercise. Stabilization exercises like the BOSU ball squat are also important especially as they assist in the ankles having to adjust to the ball’s form in order to balance.

Yoga Poses
Exercising the ankles is often neglected in one’s exercise regimen. Movement of the ankles is essential for proper functionality of the lower extremity. Some basic yoga-style ankle exercises are simple and can be done lying prone on the floor, exercises such as pointing and flexing the toes, inversion and eversion, and rotation. Poses such as the Downward-Facing Dog, the Standing Forward Bend, and the Chair are all exercises that help relieve pain from the gastrocnemius. The Downward Facing Dog pose involves positioning oneself supine, hands and feet both on the floor with the elbows and knees fully extended, the head down, and read end pointing upward.