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Calf Stretch
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| Static/Active Stretch |
Standing Calf Stretch:
Use a thick wall to perform this stretch.
Approach the wall and stand directly inf ront
of it. - Place both hands on the wall and move your feet into runners stance (one foot forward, one foot behind)
- Allow the back heal to rest on the floor by straightening the back leg.
- Ensure the front leg is slight bent
- Feel the stretch through the back of the back leg
- To feel this stretch more simply place you back leg further from the wall
- Hold this stretch for 20-30 seconds
- Switch legs and repeat
Standing Calf Stretch Bent Knee:
This will target a little lower on the calves and incoorporate the achilles tendon in a major way
Follow step 1 and 2 as in Standing Calf Stretch- This time instead of straightening the back leg keep it bent but still place the heel on the floor
- Feel the stretch through the bottom part of the calf (achilles)
- To fel this stretch more simply bend lower and move your back leg back away from the way
- Hold this stretch for 20-30 seconds
- Switch legs and repeat
Seated Calves Stretch - Soleus Activation:
Take a seat on the floor, be seated on your bum
with your legs out in front of you- Fold your left leg in towards your groin
- Bend your right leg so it is at a 45 degree angle
- With a straight and strong back grip your toes with your right hand
- Hold this stretch for 20-30 seconds
- Switch legs and repeat
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| Dynamic Stretch |
This movement needs to be done with a certain amount of delicacy,
remember the aim is warm up the muscle not strain it!
- Begin in a standing position
- Slowly raise up onto your toes and lower back down
- Keep your breathing smooth, controlled and fluent
- Repeat the movement 5-10 times or more if needed
You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.
