Standing Calf Stretch with Wall Support
- A step or low platform (optional, but recommended for a deeper stretch)
1. Positioning:
- Stand facing a wall, about a foot away from it.
- Place your hands on the wall at about shoulder height for support.
2. Step On Platform (Optional):
- If using a step or platform, stand on it with the balls of your feet, allowing your heels to hang off the edge. This will enhance the stretch.
3. Foot Placement:
- Position one foot slightly behind the other. Ensure the back leg is straight with the heel on the ground or the step.
4. Stretching Movement:
- Lean forward towards the wall while keeping your back leg straight and your heel down.
- You should feel a stretch in the calf of the back leg.
5. Hold the Position:
- Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
6. Switch Legs:
- After holding, switch your stance to stretch the other calf, repeating the same steps.
7. Repetitions:
- Perform 2-3 sets on each leg.
Tips:
- Keep your hips square and facing the wall during the stretch.
- Avoid bouncing or forcing the stretch; focus on gradual elongation.
