Calf & Achilles Stretch
A two-part static stretch for the calf muscles and Achilles tendons
Instructions:
- For the calf stretch, brace yourself with arms outstretched at shoulder height against a wall or other support.
- Take a large step backward with one leg.
- Bend your front knee while keeping your back leg straight and your back heel planted on the ground.
- Lean forward slightly while actively pushing your back heel into the ground to feel a good stretch in the calf of your back leg.
- To intensify the stretch, step farther back with your trailing leg.
- For the Achilles stretch, move your back foot forward a bit and bend your back legs lightly while keeping your heels on the ground.
Performance Points:
- Keep both feet facing forward.
- Keep your back heel planted firmly on the ground.
- Maintain a straight back with the shoulders squared.
- The knee of the lead leg should never extend in front of the toes.
- For the Calf Stretch, actively push down through your back heel.
- The stretch should not be painful; don't bounce or strain your muscles.
Training Specifics:
Duration / Reps: For both stretches, hold for 30 seconds on each side
When: During the post-workout, cool-down routine
You Need: A wall or other support
Benefits:
Increases flexibility in the calf muscles and Achilles tendon
