EASIEST WAY TO LEARN POSTERIOR COMPARTMENT OF LEG

THERE ARE 7 MUSCLES WHICH ARE

• Gastrocnemius
• Soleus
• Popliteus
• Flexor digitorum longus
• Extensor hallucis longus
• Plantaris
• Tibialis posterior
   
  
  
  
  
  
  
   
  
  
  
  
  
  
  
  
  
  
  
  
  
  STRETCHING OF GASTROCNEMIUS
  
  
  
  
  • Patient do this exercise in standing position.Stand with your legs shoulder-width apart, about 2 feet to 3 feet from a wall.When standing, your hands should be able to reach the wall in front of you.Extend your arms and hands and firmly plant your palms on the wall in front of you.Lean against the wall.Take one step forward with one foot, firmly planting your foot on the ground and bending your leg at the knee.During this, the heel of your back foot should be firmly planted and your toes should be pointed toward the wall.Hold the position for 6 seconds.The exercise should be performed two times on each leg,alternating between legs.
    
  
  
  
  
  STRETCHING OF SOLEUS
  
  
  Stand facing a wall and place your hands flat on the wall at about chest height.Place one leg slightly behind the other,with both your knees bent slightly.If you are doing the stretch as part of your rehab from an injury,place your injured leg in the back for the stretches.Lean toward the wall gently until you begin to feel your calf stretch in the injured leg.Your heel should remain on the floor during the stretch and should not be elevated.Stop leaning at the point at which you begin to feel the stretch, then hold the position for 30 seconds.Return to a standing position, then repeat the stretch 3 more times.