ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• Body Part: ᑿᐱᔾ
• Equipment: ꯑꯊꯣꯋMeasureSpecꯣ
• Primary Muscles: Gastrocnemius, Soleus

Introduction to the ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯈꯣꯡꯒꯤ ꯑꯥꯔꯆ ꯑꯗꯨ ꯁꯄꯣꯔꯠ ꯇꯧꯕꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯃꯁꯂꯗꯥ ꯐ꯭ꯂꯦꯛꯁꯤꯕꯤꯂꯤꯇꯤ ꯑꯃꯁꯨꯡ ꯃꯄꯥꯉ꯭ꯒꯜ ꯐꯒꯠꯍꯟꯅꯕꯥ ꯗꯤꯖꯥꯏꯟ ꯇꯧꯕꯥ ꯀꯥꯟꯅꯔꯕꯥ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯅꯤ꯫ ꯃꯁꯤꯒꯤ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯁꯥꯟꯅꯔꯣꯏꯁꯤꯡ, ꯔꯅꯔꯁꯤꯡ ꯑꯃꯁꯨꯡ ꯃꯇꯝ ꯁꯥꯡꯅꯥ ꯃꯈꯣꯌꯒꯤ ꯈꯣꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯤꯑꯣꯏꯁꯤꯡꯗꯥ ꯃꯔꯨꯑꯣꯏꯅꯥ ꯀꯥꯟꯅꯩ, ꯃꯔꯃꯗꯤ ꯃꯁꯤꯅꯥ ꯐ꯭ꯂꯦꯠ ꯐꯨꯠ ꯑꯃꯁꯨꯡ ꯁꯤꯟ ꯁ꯭ꯞꯂꯤꯟꯇꯒꯨꯝꯕꯥ ꯀꯟꯗꯤꯁꯅꯁꯤꯡ ꯊꯤꯡꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫ ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯅꯍꯥꯛꯀꯤ ꯔꯨꯇꯤꯅꯗꯥ ꯌꯥꯑꯣꯍꯅꯕꯅꯥ ꯈꯣꯡ ꯍꯦꯟꯅꯥ ꯐꯅꯥ ꯂꯩꯕꯥ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯄꯒꯤ ꯔꯤꯁ꯭ꯛ ꯍꯟꯊꯍꯅꯕꯥ ꯑꯃꯁꯨꯡ ꯑꯄꯨꯅꯕꯥ ꯂꯣꯌꯔꯕꯥ ꯍꯀꯆꯥꯡꯒꯤ ꯐꯉ꯭ꯀꯁꯟ ꯐꯒꯠꯍꯅꯕꯥ ꯉꯝꯃꯤ꯫

Performing the: A Step-by-Step Tutorial ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯅꯍꯥꯛꯀꯤ ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯌꯦꯡꯗꯨꯅꯥ ꯊꯝꯃꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯑꯁꯣꯛ-ꯑꯄꯟ ꯂꯩꯇꯕꯥ ꯈꯨꯎ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯀꯨꯄꯁꯤꯜꯂꯨ, ꯅꯍꯥꯛꯀꯤ ꯍꯀꯆꯥꯡ ꯑꯗꯨ ꯈꯔꯥ ꯃꯃꯥꯡꯂꯣꯃꯗꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ, ꯑꯗꯨꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯑꯁꯣꯀꯄꯥ ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯌꯨ꯫
• ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯒꯤ ꯃꯁꯂꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯍꯧꯒꯗꯕꯅꯤ꯫
• ꯁ꯭ꯠꯔꯦꯆ ꯑꯁꯤ ꯆꯥꯎꯔꯥꯛꯅꯥ ꯁꯦꯀꯦꯟꯗ 30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯍꯟꯖꯤꯜꯂꯨ ꯑꯃꯁꯨꯡ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ 3-5 ꯔꯛ ꯍꯟꯖꯤꯟ ꯍꯟꯖꯤꯟ ꯇꯧ꯫

Tips for Performing ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫

• ꯈꯣꯡ ꯍꯥꯝꯐꯝ (correct foot placement): ꯑꯇꯣꯞꯄꯥ ꯀꯃꯟ ꯑꯣꯏꯕꯥ ꯑꯁꯣꯌꯕꯥ ꯑꯃꯗꯤ ꯈꯣꯡ ꯍꯥꯝꯕꯥ ꯌꯥꯗꯕꯥ ꯑꯁꯤꯅꯤ꯫ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯍꯥꯛꯀꯤ ꯂꯦꯡ-ꯑꯣꯠꯄꯒꯤ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯃꯄꯥꯟꯗꯥ ꯊꯝꯃꯨ꯫ ꯃꯁꯤꯅꯥ ꯁ꯭ꯠꯔꯦꯁꯀꯤ ꯃꯅꯨꯡꯗꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯃꯁꯂꯗꯥ ꯑꯆꯨꯝꯕꯥ ꯃꯑꯣꯡꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯄꯤꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯗꯒꯤ ꯈ꯭ꯕꯥꯏꯗꯒꯤ ꯍꯦꯟꯅꯥ ꯀꯥꯟꯅꯕꯥ ꯐꯪꯅꯕꯒꯤ ꯃꯔꯨꯑꯣꯏꯕꯥ ꯇꯦꯛꯅꯤꯛ ꯑꯃꯗꯤ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯅꯤ꯫ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯊꯨꯅꯥ ꯌꯥꯡꯅꯥ ꯄꯥꯌꯈꯠꯄꯥ ꯅꯠꯠꯔꯒꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯅꯨꯡꯉꯥꯏꯇꯕꯥ ꯐꯥꯎꯕꯥ ꯄꯣꯖꯤꯁꯟ ꯑꯃꯗꯥ ꯐꯣꯔꯁ ꯇꯧꯔꯣꯏꯗꯕꯅꯤ꯫ ꯃꯗꯨꯒꯤ ꯃꯍꯨꯠꯇꯥ, ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯗꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯀꯄꯥ ꯐꯥꯎꯕꯥ ꯊꯤꯡꯖꯤꯜꯂꯨ꯫ ꯁ꯭ꯠꯔꯦꯁ ꯑꯗꯨ ꯁꯦꯀꯦꯟꯗ 20-30 ꯐꯥꯎꯕꯥ ꯊꯝꯃꯨ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯔꯤꯂꯤꯖ ꯇꯧ꯫

ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫ FAQs

Can beginners do the ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

ꯍꯣꯌ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯇꯧꯕꯥ ꯌꯥꯏ꯫ ꯑꯗꯨꯝ ꯑꯣꯏꯅꯃꯛ, ꯑꯁꯣꯛ-ꯑꯄꯟ ꯊꯣꯀꯍꯟꯗꯅꯕꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯗꯣꯀꯄꯥ ꯍꯥꯌꯕꯁꯤ ꯌꯥꯝꯅꯥ ꯃꯔꯨꯑꯣꯏ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯃꯍꯦꯛꯇꯒꯥ ꯃꯥꯟꯅꯅꯥ, ꯍꯧꯔꯛꯂꯤꯕꯁꯤꯡꯅꯥ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯧꯒꯗꯕꯅꯤ, ꯃꯈꯣꯌꯒꯤ ꯍꯀꯆꯥꯡꯗꯥ ꯄꯨꯛꯅꯤꯡ ꯆꯪꯒꯗꯕꯅꯤ ꯑꯃꯁꯨꯡ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯏꯟꯇꯦꯟꯁꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯅꯒꯗꯕꯅꯤ꯫ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯗꯨ ꯃꯑꯣꯡ ꯆꯨꯝꯅꯥ ꯄꯥꯡꯊꯣꯛꯂꯤꯕ꯭ꯔꯥ ꯍꯥꯌꯕꯗꯨ ꯁꯣꯌꯗꯅꯥ ꯈꯪꯗꯣꯛꯅꯕꯥ ꯇ꯭ꯔꯦꯅꯤꯡ ꯅꯠꯠꯔꯒꯥ ꯐꯤꯖꯤꯀꯦꯜ ꯊꯦꯔꯥꯄꯤꯁ꯭ꯠ ꯑꯃꯅꯥ ꯑꯍꯥꯅꯕꯗꯥ ꯂꯃꯖꯤꯡꯕꯤꯕꯗꯁꯨ ꯃꯇꯦꯡ ꯑꯣꯏꯕꯥ ꯌꯥꯏ꯫

What are common variations of the ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯁ꯭ꯇꯦꯟꯗꯤꯡ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯔꯁꯟ ꯑꯁꯤꯗꯥ, ꯅꯍꯥꯛꯅꯥ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯗꯨꯅꯥ ꯈꯣꯡ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯀ꯭ꯔꯣꯁ ꯇꯧꯗꯨꯅꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯗꯨꯒꯤ ꯑꯥꯔꯆꯇꯥ ꯆꯦꯟꯊꯔꯀꯄꯥ ꯑꯃꯥ ꯐꯥꯎꯗꯨꯅꯥ, ꯈꯣꯡ ꯑꯗꯨ ꯂꯦꯡꯗꯅꯥ ꯂꯩꯍꯟꯗꯨꯅꯥ ꯃꯇꯨꯡꯒꯤ ꯈꯣꯡ ꯑꯗꯨ ꯀꯨꯄꯁꯤꯜꯂꯨ꯫
• ꯋꯥꯜ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ (Wal Posterior Tibialis Stretch): ꯃꯁꯤꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯨꯠꯁꯥ ꯑꯗꯨ ꯆꯦꯁ꯭ꯠ ꯂꯦꯚꯦꯂꯗꯥ ꯋꯥꯜ ꯑꯗꯨꯗꯥ ꯊꯝꯂꯒꯥ ꯋꯥꯜ ꯑꯃꯒꯥ ꯅꯛꯅꯅꯥ ꯂꯦꯞꯄꯥ, ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯈꯣꯡ ꯑꯃꯥ ꯑꯇꯣꯞꯄꯥ ꯑꯃꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯊꯃꯖꯤꯜꯂꯒꯥ ꯃꯁꯜ ꯑꯗꯨ ꯆꯦꯠꯁꯤꯂꯍꯟꯅꯕꯥ ꯕꯦꯛ ꯍꯤꯜ ꯑꯗꯨ ꯐ꯭ꯂꯣꯔꯗꯥ ꯆꯦꯠꯅꯥ ꯊꯃꯖꯤꯅꯕꯅꯤ꯫
• ꯁ꯭ꯇꯦꯞ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ: ꯚꯦꯔꯤꯑꯦꯁꯟ ꯑꯁꯤꯅꯥ ꯅꯍꯥꯛꯀꯤ ꯈꯣꯡꯄꯥꯛ ꯑꯗꯨ ꯊꯣꯡꯅꯥꯎꯗꯒꯤ ꯂꯥꯞꯅꯥ ꯊꯃꯗꯨꯅꯥ ꯁ꯭ꯇꯦꯞ ꯑꯃꯗꯥ ꯂꯦꯞꯄꯥ ꯃꯊꯧ ꯇꯥꯏ ꯑꯃꯁꯨꯡ ꯃꯗꯨꯒꯤ ꯃꯇꯨꯡꯗꯥ ꯅꯍꯥꯛꯀꯤ ꯍꯤꯂꯁꯤꯡ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯍꯟꯊꯍꯟꯗꯨꯅꯥ, ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯃꯁꯜ ꯑꯗꯨ ꯇꯞꯅꯥ ꯇꯞꯅꯥ ꯁꯣꯟꯊꯍꯅꯕꯥ ꯃꯊꯧ ꯇꯥꯏ꯫
• ꯐꯣꯝ ꯔꯣꯂꯔ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ: ꯃꯁꯤꯗꯥ ꯄ꯭ꯔꯦꯁꯔ ꯑꯃꯁꯨꯡ ꯔꯣꯜ ꯄꯤꯅꯕꯥ ꯐꯣꯝ ꯔꯣꯂꯔ ꯅꯠꯠꯔꯒꯥ ꯃꯦꯁꯦꯖ ꯕꯣꯜ ꯑꯃꯥ ꯁꯤꯖꯤꯟꯅꯕꯁꯤ ꯌꯥꯎꯏ꯫

What are good complementing exercises for the ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯁ꯭ꯠꯔꯦꯆ ꯇꯧꯕꯥ꯫?

• ꯑꯦꯟꯀꯦꯜ ꯏꯚꯥꯔꯁꯟ ꯑꯦꯛꯁꯔꯁꯥꯏꯖ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤꯅꯥ ꯄꯦꯔꯣꯅꯤꯑꯦꯜ ꯃꯁꯂꯁꯤꯡꯗꯥ ꯄꯥꯟꯗꯝ ꯊꯝꯃꯤ, ꯃꯈꯣꯌ ꯑꯁꯤ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁꯀꯤ ꯃꯊꯛꯇꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡꯅꯤ꯫ ꯃꯁꯂꯁꯤꯡ ꯑꯁꯤ ꯃꯄꯥꯉ꯭ꯒꯜ ꯀꯅꯈꯠꯍꯟꯗꯨꯅꯥ, ꯅꯍꯥꯛꯅꯥ ꯍꯦꯟꯅꯥ ꯁꯤꯖꯤꯟꯅꯕꯥ ꯅꯠꯠꯔꯒꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁꯇꯥ ꯁ꯭ꯠꯔꯦꯁ ꯂꯩꯍꯅꯕꯗꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫
• ꯍꯤꯜ-ꯇꯣ ꯋꯥꯀꯁ: ꯑꯦꯛꯁꯔꯁꯥꯏꯖ ꯑꯁꯤ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁ ꯑꯃꯁꯨꯡ ꯁꯤꯅꯐꯃꯒꯤ ꯃꯃꯥꯡꯗꯥ ꯂꯩꯕꯥ ꯃꯁꯂꯁꯤꯡ ꯑꯅꯤꯃꯛ ꯁꯣꯀꯍꯜꯂꯤꯕꯥ ꯗꯥꯏꯅꯥꯃꯤꯛ ꯃꯨꯚꯃꯦꯟꯇ ꯑꯃꯅꯤ, ꯃꯁꯤꯅꯥ ꯃꯈꯥ ꯊꯪꯕꯥ ꯈꯣꯡ ꯑꯃꯁꯨꯡ ꯈꯣꯡꯗꯥ ꯑꯄꯨꯅꯕꯥ ꯕꯦꯂꯦꯟꯁ ꯑꯃꯁꯨꯡ ꯁ꯭ꯇꯦꯕꯤꯂꯤꯇꯤ ꯍꯦꯅꯒꯠꯍꯜꯂꯤ, ꯃꯁꯤꯅꯥ ꯄꯣꯁ꯭ꯇꯦꯔꯤꯌꯥꯜ ꯇꯤꯕꯤꯌꯥꯂꯤꯁꯀꯤ ꯐꯉ꯭ꯀꯁꯅꯦꯂꯤꯇꯤꯗꯥ ꯏꯅꯗꯥꯏꯔꯦꯛꯇ ꯑꯣꯏꯅꯥ ꯃꯇꯦꯡ ꯄꯥꯡꯏ꯫