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Calf Stretch & Achilles' Tendon Stretches
Posted on Friday, October 28 @ 13:35:39 MSD
Topic: Home Gym | Calves: Groups of muscles farther down the back of the leg running from the backside of the knee to the Achilles tendon. The two muscles that make up the calves are the gastrocnemius and soleus. Their primary function is to extend your foot at the ankle and flex your toes, which helps you jump, walk/run, and pedal.
Stretch #1-Calf Stretch
- Stand about a foot from a wall, then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee
straight.
- Move your hips forward, keeping lower back flat.
- Lean into the wall until you feel tension in the calf muscle of the extended
leg.
- Hold for 10 seconds, then stretch other leg.
- Repeat.
Stretch #2-Calf Stretch
- Stand arm's-length distance from a wall (or tree, or lamppost - whatever is handy and gives you
support).
- Put your hands on the wall, keep your back and your legs straight and your heels flat on the
floor.
- Bend your arms and lean forward, trying to touch your chest to the wall.
- Feel the stretch in your calf muscles.
- Hold it for a few seconds.
- Relax and repeat.
You can do this one leg at a time, or both together, depending on which feels like the best stretch. Don't bounce. Stretch gently and completely. Focus your attention on the calf muscle and see it in your mind's eye as it loosens and warms up. When you've done this enough times, you can put a one- or two-inch lift under the ball of your foot
- a paperback book will do - and keep stretching.
Stretch #3-Achilles' Tendon Stretch
- Get into position for calf stretch #1.
- Lower hips downward as you slightly bend the knee of the extended leg.
- Keep both heels flat on the floor and toes straight ahead.
- Hold the stretch 10 seconds, then stretch the other leg.
- Repeat.
Note: This area requires only a slight feel of stretching. |
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