Kevin's Stretch of the week - Calf Stretch

Calf Stretch

1. The calf stretch, stretches the lower leg muscles in two ways: with knee straight and knee bent.

 

2. While standing, place your hands on a wall in front of you, with arms outstretched, elbows straight.

 

3. Keeping your left knee slightly bent, the toes of right foot slightly turned inward, move your right foot back one or two feet, and place your right heel and foot flat on the floor. You should feel a stretch in your right calf muscle, but you shouldn't feel uncomfortable.

 

4. If you don't feel a stretch, move your right foot farther back until you do.

 

5. Keep your right knee straight and hold that position for 10 to 30 seconds.

 

6. Continuing to keep your right heel and foot on the floor, bend your right knee and hold for another 10 to 30 seconds.

 

7. Repeat with opposite leg.

 

8. Repeat 3 to 5 times on each side.

 

 

 

Summary:

• Stand with hands against wall, arms straight.
• Step back 1-2 feet with one leg, heel and foot flat on floor.  
• Hold position.  
• Bend knee of stepped-back leg, keeping heel and foot flat on floor.
• Hold position.
• Repeat with other leg.

Kevin O'Toole
Remedial & Sports Massage Therapist
Physical Therapist