Standing calf stretch

GOAL:

  • TO INCREASE FLEXIBlITY THROUGH THE TWO calf muscles 

  • to increase range of motion through the ankle joint

 

Golden rule: Stand up tall, don't hunch over. Make sure your toes are pointing directly forwards.

You should feel it: In your calf muscles

 

Tips and tricks:  To stretch your gastrocnemius muscle, keep your back knee straight as you do this exercise. To stretch your soleus, bend your back knee slightly (about 20 degrees)

VIDEO LINK: 

RIGHT SIDE

 

SETUP: Stand facing a wall and step your right leg back about 12 inches  behind you

MOVEMENT:

  • Place your hands on the wall in front of you at shoulder height

  • Lunge forwards onto your left leg, bending your elbows as you lunge, until you feel a stretch in your calf muscles on your right leg

TIMING:

  • Hold for 30 seconds

  • Repeat 3 times

LEFT SIDE

 

SETUP: Stand facing a wall and step your left leg back about 12 inches behind you

MOVEMENT:

  • Place your hands on the wall in front of you at shoulder height

  • Lunge forwards onto your right leg, bending your elbows as you lunge, until you feel a stretch in your calf muscles on your left leg

TIMING:

  • Hold for 30 seconds

  • Repeat 3 times

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2019 Footpath Podiatry