calf stretches

Ankle Circles

EXECUTION

• Use a sturdy object like a squat rack to hold yourself.
• Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
• When you are done with the right foot, then repeat with the left leg.

Calf Stretch Elbows Against Wall

EXECUTION

• Stand facing a wall from a couple feet away.
• Lean against the wall, placing your weight on your forearms.
• Attempt to keep your heels on the ground. Hold for 10-20 seconds. You may move further or closer the wall, making it more or less difficult, respectively.

Calf Stretch Hands Against Wall

EXECUTION

• Stand facing a wall from several feet away. Stagger your stance, placing one foot forward.
• Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.
• Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.

Knee Circles

EXECUTION

• Stand with your legs together and hands by your waist.
• Now move your knees in a circular motion as you breathe normally.
• Repeat for the recommended amount of repetitions.

Seated Calf Stretch

EXECUTION

• Sit up straight on an exercise mat.
• Bend one knee and put that foot on the floor to stabilize the torso.
• Straighten your other leg and flex your ankle.
• Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

Standing Gastrocnemius Calf Stretch

EXECUTION

• Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
• Support your weight on your left leg and place your left hand on your left thigh.
• Pull your right toes toward your knee until you feel a stretch in your calf.

Standing Soleus And Achilles Stretch

EXECUTION

• Stand with your feet hip-distance apart, one foot slightly in front of the other.
• Bend both knees, keeping your back heel on the floor. Switch sides.

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