The crucial connect


The Achilles tendon, calf muscle and hamstring muscles are in a kinetic chain. They connect the ankle, the knee and the hip. A good stretch helps these muscles and joints. Here is a simple technique for this. The posture also helps the arms and the trunk.


☞ Sit on your heels facing the wall; keep a blanket below the knee

☞ Position the knees about three feet from the wall

☞ Stand on your knees, stretch the feet and tighten the calf muscles

☞ Stretch the arms and press the wall with both palms

☞ Position the palms slightly above the level of your head

☞ Stretch your right leg against the wall

☞ Keep the right foot inclined, pressing the feet against the wall

☞ Pull the right kneecap and push the root of the thigh down

☞ Keeping the arms straight, stretch the trunk and bend forward from the hips

☞ As you inhale slowly, the abdominal cavity should expand

☞ As you exhale slowly, the abdominal cavity should contract

☞ Stay for about 30 to 60 seconds

☞ Slowly come back

☞ Change side and repeat