Standing Against-Wall Calf Stretch

Standing Calf Stretch Against Wall

Positioning

1. Stand facing the wall, about an arm's length away.
2. Place your hands on the wall at shoulder height for support.
3. Step back with one foot, keeping that leg straight and the heel pressed flat against the floor.
4. Bend your front knee slightly, keeping your back leg straight.
5. Ensure that your back heel stays down; this is important for effectively stretching the calf muscle.

Movement

1. Do not bounce. Instead, lean your body slightly forward, keeping your back leg straight and your heel on the ground.
2. You should feel a gentle stretch in the calf muscle of the straight leg.
3. Hold this position for 20-30 seconds, breathing deeply.
4. Switch legs and repeat the stretch on the other side.
5. Perform 2-3 repetitions on each leg.

Tips

- Keep your core engaged to maintain balance.
- Ensure your toes are pointed forward or slightly inward throughout the stretch.
- If you feel discomfort or pain, ease out of the stretch slightly until you find a comfortable range.