Gastrocnemius: The gastrocnemius is the calf's largest, strongest, and most superficial muscle. The calf consists of two key muscles that run along the back of the lower leg. Hold for 15 to 30 seconds, and then switch sides. You should feel a good stretch in your left calf. Press into the wall as you bend your right knee. Step your left foot back, keeping your leg straight and your heel on the floor. Place your palms on the wall at shoulder level. Stand about one foot in front of a wall with your feet parallel. The wall calf stretch lengthens the muscles and connective tissues in the back of your legs. Pull your toes up gently until you feel the stretch in your calves.īend your back knee but keep your front knee straight as you fold your body forward from the hips. Grab your left foot, just under your toes. Keep your right leg straight as you bend your left knee and fold forward from the hips. Your feet should be staggered, not directly in front of each other. Start in a split stance with your right foot about 12 inches in front of your left foot. So, beginners should ease into this move. The standing calf stretch requires balance and flexibility in your hamstrings and lower back. Hold for 15 seconds, feeling the stretch along your calves. Slowly drop your heels until they are below the step. Press the balls of your feet into the step as you lift your heels. Your heels will hang off the step in this position. Stand tall with the balls of your feet on the exercise step. You can use an exercise step or the stairs in your home for this move. This dynamic stretch targets the calf and Achilles tendon. Repeat 2 to 4 times before switching to your left leg. Hold the lunge for 15 to 30 seconds before you stand and return to the starting position. Press the ball of your left foot into the floor to deepen the stretch. Your right knee should not go past your toes.įeel the stretch in your left calf as you lower into the lunge. Take a giant step - about 2 to 3 feet - forward with your right leg.īend your right knee to a 90-degree angle as you lower your body. You can also hold onto a sturdy table or counter if you have balance issues. Place your hands on your hips and engage your core. Stand upright with your shoulders down and your back straight. By stretching your calves, this bodyweight exercise can also up the range of motion in your knees and ankles. This includes the glutes, hamstrings, quads, and calves. Lunges are a great way to strengthen your lower-body muscles. Gently pull the resistance band towards your body, keeping your torso upright and your core engaged. Hold one end of the resistance band in each hand. Loop a resistance band around the ball of one foot. Sit on the floor with your legs extended straight in front of you. It requires a resistance band to deepen the stretch. The seated calf stretch targets your hamstrings and shin. Seated calf stretch with a resistance band Keep your neck and spine neutral and your gaze directed towards your feet.īend your knees, release the pose, and return to the starting position.Ģ. Inhale as you draw your belly button in towards your spine. Your body should form an upside-down V shape, with your chest facing your thighs. And press your heels toward the floor (it's OK if they don't touch). Straighten your legs without locking your knees. Your back should be flat like a tabletop.Ĭurl your toes under and press your palms into the floor or mat.Įxhale as you lift your knees and raise your hips toward the ceiling. Kneel on your hands and knees, with your hands under your shoulders and your knees under your hips. It lengthens the spine, hamstrings, and calves. This well-known yoga pose stretches your posterior chain, which includes the muscles on the back of your body. And remember to warm up before you get started with these simple stretches to relieve tight calves. Your provider can rule out any injuries or other concerns. Talk to your healthcare provider before you try new calf stretches. That's why static and dynamic stretching is crucial to a healthy fitness routine. Better function could also mean improved exercise performance. They work by elongating and activating these important lower-leg muscles. Static and dynamic stretching may also boost your range of motion and improve flexibility. But they're not just good for pain relief. Targeted calf stretches can relieve stiff, achy muscles. What are the best stretches for tight calves? Whatever the cause, simple calf stretches can help you release tight muscles and improve function. Or perhaps a strenuous leg workout made your calf muscles tense up. Maybe, you just raised the intensity of your marathon training plan. Everything from inactivity to repetitive strain can cause tight, sore calf muscles.
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