Standing Calf Stretch
How To Do It

The standing calf stretch is one of the most basic exercise stretches. You can use it to limber up before exercise, lifting, running, or to relax a muscle spasm.

Weight training is one of the best methods of strength training! If you want to start weight training safely and effectively, with the best info, diet, and routines, check out the 5 Day Beginner Weight Training Course!

So, here are a few different ways to do it and ideas for stretching. And remember to always warm-up before stretching to get the most out of it.


Calf Muscle Stretch #1

For this one, face a wall with one foot forward and one foot back. Place your hands or forearms against the wall.

Make sure that both of your feet are pointing forward. This will make sure that you're stretching your calf muscles.[1]

Keeping your rear foot fully on the ground, bring your hips forward to stretch your calf muscle. Hold it for 10 - 20 seconds.


Standing calf stretch against the wall, position 1. Standing calf stretch against the wall, position 2.

Calf Muscle Stretch #2

Stand straight up with both feet on the floor. Hold onto something (wall, bar, etc.) to keep your balance.

Contract one of your feet against the floor for 3 - 4 seconds using your calf muscle. Then relax, lift your foot off the floor, and rotate it in circles to loosen up your calf and other lower leg muscles.2

This is a useful PNF stretching technique for your calf. And very simple to do.


Standing Calf Stretch Variations

Place the ball of the foot you want to stretch up on something (small step, textbook, large broom handle, wall, etc.). Then simply lean forward to give your calf the stretch.


Standing calf stretch against the wall, with both feet back.


Also, you can stretch both calves at once using version #1, but place both feet back to be stretched. Then simply lean your hips forward to stretch you calves together.


Standing calf stretch  with foot against the wall, position 1.
Standing calf stretch  with foot against the wall, position 2.

Oh, and be sure to sign up for the e-zine Starting Strong to get monthly strength training, exercise, and diet tips e-mailed to you - and access to the free e-book Train Smart, Eat Smart: Exercise Nutrition Hacks!

• Click here to learn more about Exercise Stretches & Flexibility!

OR

• Click here to leave 'Standing Calf Stretch: How To Do It' & go back to the Home-page!




References:

1. Anderson, Bob. 1980. Stretching: 20th Anniversary. Bolinas, Calif: Shelter Publications. Pp. 15.
2. Ibid. Pp. 71.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Search CST...



The CST Facebook Page!




[?]Subscribe To This Site
  • XML RSS
  • follow us in feedly
  • Add to My Yahoo!
  • Add to My MSN
  • Subscribe with Bloglines

"About 2 weeks ago I read all the ab strengthening stuff on your site because I decided I wanted to be strong, instead of having a lot of belly fat. So I started eating healthier, running, exercising, you name it - everything your site said to do to help. Now I am noticing a real difference! Thank you for making this. :D xD"
~ Julia

[This calorie calculator is] the most useful tool on the web that I can find… Also, I compared the calories calculated by your calculator to the calories calculated by the treadmill at my gym, and they're within a couple calories of each other, so yours is as accurate as we're going to get. REALLY AWESOME TOOL. I love it and depend on it. Thank you sooooo much for making this available."
~ Galit Sharon Marcus

Thank you very much, I was too lean before 2 years (55 Kgs), after the gym now I'm 72kgs, all the muscles have developed... when someone hand shakes with me it can be squeezed easily, they're making fun of me!
~ Tamil Arasan