Please enjoy free Cross Care exercise videos 

Calf Exercises 

Please allow time for the following strengthening exercises to come through
ECCENTRIC CALF RAISES

• Using a platform or step, slowly raise into a calf raise and hold for 3 seconds.
• Then slowly yourself down for a period of 5 seconds by lowering your heels down as far as comfortable.
• Perform sets of 2-3 x 10 repetitions.
• If bilateral calf raises are easy, progress to single legged.
THERABAND SQUATS

• Place the theraband slightly above the knees.
  • The further you go in depth, the more strain/pulling you will experience in the calf therefore ensure you consider your squat depth. Squat as far as comfortable.
• Sets of 2-3 x 10 repetitions.
• Nil shoes.
SOLEUS TARGETED CALF RAISES

• Slightly bend your knees and move into a calf raise.
• this can also be performed with a single leg if double is simple.
• Ensure you slowly raise yourself into a calf raise and hold for 3 seconds then slowly yourself back down to your starting position.
• Sets of 2-3 x 10 repetitions.
SINGLE LEG BALANCE

• Use a towel or pillow to mock an uneven surface.
• Sets of 2-3 x minimum 60 seconds. 

 
GLUTES EXERCISE 
 
Great for strengthening glutes and lower back
 

Call 1800 CROSS CARE

or

(02) 8074 1888

Cross Care is a Health Provider specialising in NDIS Health, Medicare, WorkCover and Aged Care. We provide Occupational Therapy, Physiotherapy, Podiatry, Psychology, Speech Pathology, Dietetics, Exercise Physiology, Hydrotherapy as well as NDIS Home Modification. We provide in-clinic service mobile Home Visits as well as TeleHealth service. Having over 20 therapist and 4 in-clinic locations. We really have Sydney Wide covered. ☎️ FREE Call 1800 CROSS CARE or (02) 8074 1888 ☎️
Cross Care is a Health Provider specialising in NDIS Health, Medicare, WorkCover and Aged Care. We provide Occupational Therapy, Physiotherapy, Podiatry, Psychology, Speech Pathology, Dietetics, Exercise Physiology, Hydrotherapy as well as NDIS Home Modification. We provide in-clinic service mobile Home Visits as well as TeleHealth service. Having over 20 therapist and 4 in-clinic locations. We really have Sydney Wide covered. ☎️ FREE Call 1800 CROSS CARE or (02) 8074 1888 ☎️