Calves
MASSAGE BALL
Training Manual
16
MOVEMENT:
Slightly raise your bottom off of the floor and
roll the ball back and forth from the top of the calf muscle
(just below the back of the knee) to 2-3 inches above the ankle.
POSITION:
Sitting on the floor with one leg bent, place the ball
under the calf muscle of the straight leg with toes turned out,
then lean back and support your upper body with your hands
placed behind you.
Feet
MOVEMENT:
For both positions, move side-to-side,
up-and-down, or circularly (clockwise/counter-clockwise).
POSITIONS:
• Toes flexed—
Flex your toes upward
• Toes Pointed—
Point your toes so they are parallel to the floor
(Note: Do NOT place your full body weight onto the ball.)
MASSAGE BALL
Training Manual
17
