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.
  
   
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

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EASIEST WAY TO LEARN MUSCLES OF ANTERIOR COMPARTMENT OF LEG (TIBIA AND FIBULA)

 THERE ARE FOUR MUSCLES WHICH ARE

•  Extensor hallucis
•  Extensor digitorum longus
• Tibialis anterior
• Peroneus tertius
   
  
  
   
  
  

  

  Anterior compartment of leg
  
  
  
  
  
  
  Stretching of Extensor hallucis longus
  
  

  The Extensor hallucis longus is a thin muscle, situated between the Tibialis anterior and the Extensor digitorum longus, that functions to extend the big toe and dorsiflex the foot, and assists with foot eversion and inversion or the other way

  You simple do supination and feel the stretch.

   

   

  

  
  

  
  

   

  
  

  Standing Anterior Tibialis Shin Stretch

   
  

  • Stand up. You may want to use a hand on a wall or other support for balance.
  • Bend both knees slightly.
  • One foot remains squarely on the ground. The foot to be stretched is placed just behind this stable foot, with the toe of the stretching foot touching the ground.
  • Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins.
  • Once you feel a good stretch, hold it for 15-30 seconds.

  • Repeat the stretch with the other foot.
  • You can use this stretch as part of a warm-up stretching routine, or as part of a cool-down. You can also simply do it at any time during the day.

  
  

  
  

  

  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

EASIEST WAY TO LEARN MUSCLES OF MEDIAL COMPARTMENT OF THIGH

THERE ARE FOUR MUSCLES WHICH ARE

• Gracillis
• Adductor Longus
• Adductor Brevis
• Adductor  Magnus  

*Stretching of Gracilis muscle

 

Lunge as low as you can without rounding your spine and without pushing the left knee over your left toes. Put your arms in front of you for balance. You should feel a stretch in your right inner thigh. Hold this stretch for two deep breaths, straighten and then lunge to your right.

EASIEST WAY TO LEARN MUSCLES OF POSTERIOR COMPARTMENT OF THIGH

THERE ARE 3 MUSCLES WHICH ARE

Hamstring muscles

• Biceps femoris
• Semitendinosus
• Semimembranosus

Posterior Compartment of thigh

  

*Origin and Insertion see given below in the table

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  Posterior Compartment of thigh in table form
  
  
  
  

  
  

  Towel Hamstring Stretch

   

  • Lie on the back, supporting the thigh with the hand or with a towel wrapped around it..
  • Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time.
  • Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.

  
  

  
  

  

  
  
  
  
  
  
  

  Wall Hamstring Stretch

   

  • Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb.
  • Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so the raised leg and the leg on the floor make a 90 degree angle.
  • Hold the position for 10 to 20 seconds.

  
  
  

  

  
  
  
  
  
  
  
  
  
  
  
  
  
  
  

EASIEST WAY TO LEARN ANTERIOR COMPARTMENT OF THIGH

THERE ARE 8 MUSCLES WHICH ARE

• ILiacus
• Pectineus

• Quadriceps (3)

         * Vastus medialis

         * Vastus lateralis

         * Vastus intermedius

• Rectus femoris
• Psoas
• Sartorius

* Origin and Insertion table see given below

* Pectineus - Origin : Pubic bone
                     Insertion : Pectineal line of femur
                     Action : Adducts the thigh and flexes the hip joint
                     Innervation : Femoral nerve


* Stretching of quadriceps muscle

• Lie on your side and pull your top leg behind your buttocks. Keep your knees together and push your hips forward. This position can put undue pressure on the knee joint and ligaments, so take care if you have a knee injury.
  

* Stretching of Sartorius muscle

•  Lunge forward with your left foot until your left thigh is near parallel to the ground. Place your hands on top of your left thigh for support. Stay in this stretched position for 15 to 30 seconds and then repeat the stretch with the opposite side.

EASIEST WAY TO LEARN MUSCLES OF GLUTEAL REGION

Total 9 muscle which are:

• Gluteus Maximus

• Gluteus Medius 

• Gluteus Minimus

• TFL(Tensor Fasciae latae) 

• Piriformis

• Inferior Gamellus 
 

• Superior Gamellus
 

• Obturator Externus 
 

• Obturator Internus

* Origin and Insertion see given below in the table

 

* Stretch of Gluteus and piriformis muscle : do exercise at home

 When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis)



Self-myofascial release with a tennis ball

• Sit down on the floor with a tennis ball under your left buttock.
• Cross your legs and place your left foot on the top of your right knee.
• Lean to the left, toward the outside.
• Roll around until you find a tight spot. You will know it is the tight spot because it will hurt a bit.
• Sit on the tight spot for 20-30 seconds. It will hurt a bit, hang in there!
• Keep on rolling around, finding tight spots, and blast them with the tennis ball!

 

 

 Doing the Pigeon (not just for Burt anymore!)

• Sit down on a yoga mat or towel.
• Bring one knee forward up to the edge of the towel/mat
• Stretch the other leg back behind you.
• Align the foot of the bent leg with your knee (they should be perpendicular to the leg stretched behind you)
• Lean forward if you can.

 

 

Also see video for glutes and piriformis stretching here↓

https://www.youtube.com/watch?v=IRMlfbDZGgE