calfStretches To Improve Calf Muscle Flexibility

1. Gastrocnemius Stretch

  • stand with legs in a lunge position, feet hip width apart and both heels on the floor
  • bend the front knee slowly until you get a stretch in the calf of the back leg
  • breathe gently and focus on ‘letting go’ of the muscle tension
  • hold for 30 – 60 seconds
  • alternate position: stand on a half foam roll, rest the balls of your foot on the foam, keeping your heel on the floor

2. Soleus Stretch

  • Toe to wall stretch—your goal is to be able to more your foot 10-14cm away from the wall without your knees and arches falling in. This is the minimum mobility of the ankle and Achilles tendon required for adequate jumping and landing activities as in dance and gymnastic.
  • Place a piece of paper perpendicular to the wall, marking the paper in ‘cm’
  • Place your big toe in line with a number on the paper, bend your knee toward the wall while keeping your heel on the floor
  • Adjust your foot position forward or back until a stretch is felt in the lower calf, heel remains on the floor
  • Breath and focus on ‘letting go’ of the muscle tension
  • Hold for 30-60 seconds
  • Alternate position: stand on a half foam roll, rest the balls of your foot on the foam, keeping your heel on the floor, bend your knee slightly, in line with your 2nd toe

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