Calf

Targeted Muscles: Calf
Because many people have tight calf muscles, it's important to stretch them.
  1. Stand facing a wall slightly farther than arm's length from the wall, feet shoulder-width apart.
  2. Put your palms flat against the wall at shoulder height and shoulder-width apart.
  3. Step forward with right leg and bend right knee. Keeping both feet flat on the floor, bend left knee slightly until you feel a stretch in your left calf muscle. It shouldn't feel uncomfortable. If you don't feel a stretch, bend your right knee until you do.
  4. Hold position for 10-30 seconds, and then return to starting position.
  5. Repeat with left leg.
  6. Continue alternating legs for at least 3-5 times on each leg.

Safety

  • Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Always keep them slightly bent while stretching.
  • Always stretch with a smooth, steady movement. Don’t jerk or bounce into the stretch; it may cause injury.
  • A mild pulling feeling while you are stretching is normal. If you feel sharp or stabbing pain or joint pain, you’re stretching too far. Reduce the stretch so it doesn’t hurt.
  • Always remember to breathe normally while holding a stretch.
  • Always warm up before stretching exercises. Stretching your muscles before they are warmed up can result in injury. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. If you are doing endurance or strength exercises, stretch after, not before.
  • If you’ve had hip or back surgery, talk with your doctor before doing lower-back flexibility exercises.