Stretching & Relief
Calf Stretch at the Wall
Stretches the calf muscle (gastrocnemius) to improve ankle flexibility. It can help reduce tension in the lower leg.
- calf
- stretch
- ankle
- mobility
Instructions
How to do it
Place your hands on a wall for support. Step one leg back a large step and actively press the heel toward the floor. The back knee remains straight, and the foot points directly forward.
Dosage
Hold for 30 seconds, 2–3 times per side
Important
Keep the heel of the back leg on the floor to achieve an effective stretch.
Common mistakes
- Back heel lifts off the floor.
- Back foot is turned outward.
- Back knee is bent.
- Arching the lower back.
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.