SEATED calf stretch

GOAL:

  • TO INCREASE FLEXIBILITY THROUGH THE TWO calf muscles 

  • to increase range of motion through the ankle joint

 

Golden rule: Make sure you are sitting up tall as you do this exercise, not slumped forward

You should feel it: In your calf muscles

Tips and tricks: If the backs of your legs are really tight, and your find yourself slumping, then sit on a pillow, so you can keep your spine straight 

VIDEO LINK: 

RIGHT SIDE

SETUP: Sit comfortably on the bed or the floor with your legs extended. Loop a towel or resistance band around the ball of your right foot just below your toes, holding both sides of it with your hands. Don't press the knee down into the floor.

MOVEMENT:

  • Gently pull on the towel, pulling your toes toward your shin until you feel the stretch in your right calf

TIMING:

  • Hold for 20-30 seconds

  • Repeat

LEFT SIDE

SETUP: Sit comfortably on the bed or the floor with your legs extended. Loop a towel or resistance band around the ball of your left foot just below your toes, holding both sides of it with your hands. Don't press the knee down into the floor.

MOVEMENT:

  • Gently pull on the towel, pulling your toes toward your shin until you feel the stretch in your left calf

TIMING:

  • Hold for 20-30 seconds

  • Repeat

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2019 Footpath Podiatry