Exercise 2: Calf Stretches

Purpose: Warm up and stretch the calf muscles.

Illustration

Standing lunge position against wall, stretching calf

Instructions

1. Stand facing a wall, placing your hands on the wall at shoulder height for support.
2. Step your right foot back about half a metre, keeping the foot flat on the floor and the leg straight.
3. Bend your left knee and lean gently into the wall, feeling the stretch in your right calf.
4. Hold for 20-30 seconds, breathing naturally.
5. For a deeper stretch, bend the back knee slightly while keeping the heel down - this targets the lower calf (soleus muscle).
6. Return to standing and repeat with the other leg.

Duration: Approximately 2-3 minutes total.

Sensations to notice: Stretch along the back of the lower leg, warmth building in the muscles.

Alternative: Step Variation

If you have access to a step or stairs, you can also stretch your calves by standing on a step with your heels hanging off the edge, lowering and raising to stretch the calves. This variation provides a different angle of stretch.

Modifications

Seated Variations

Chair-seated: Sit in a chair with feet flat on the floor. Extend one leg forward with the heel on the ground and toes pointing up. Gently reach forward toward your toes or use a strap/towel looped around the ball of your foot to pull back gently.

Floor-seated: Sit on the floor with legs extended. Loop a strap around the ball of one foot and gently pull your toes toward you while keeping the leg straight. This provides the same calf stretch in a fully seated position.

Standing Adaptations

Reduced depth: Don't lean as far forward into the wall. A mild stretch is still effective - you don't need maximum intensity.

Corner variation: Perform this stretch in a corner so both hands have wall support on either side for better balance.

Using props: Stand further back and use a resistance band, yoga strap, or towel against a doorframe or sturdy furniture for support instead of a wall.

Lying Down

Wall variation: Lie on your back with one leg extended up the wall, heel pressing into the wall. This provides a passive calf stretch without any weight-bearing.

Strap-assisted: Lie on your back and extend one leg up. Loop a strap around the ball of your foot and gently pull your toes toward you.

For Achilles Tendon Issues

If you have Achilles problems, reduce the stretch intensity significantly or skip this exercise. Calf stretching can aggravate Achilles conditions if done too aggressively.

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