Calf Muscle Stretch Tutorial

How to Do Calf Stretch Exercises

Overview

These two calf stretch exercises can and should be done multiple times a day to gently lengthen and strengthen the often-forgotten calf muscles in your lower legs. 

These are a smaller pair of muscles that are very important for standing, walking, running, swimming and for maintaining balance and good posture. If you stand on your tiptoes, you can immediately feel your calves working and flexing. When calf muscles are tight, it can impact every aspect of your day, so it’s important to pay special attention to them with regular stretches.

Also Known As

Calf Stretch

Level

Beginning

Targets

Calf muscles of lower legs

Step by Step Instructions

First Calf Stretch:

1. Start with your hands on the wall or on a chair and step your right leg back.
2. Bend forward with your left knee and lean slightly into the wall, keeping your upper body engaged and your back straight.
3. Flatten your right heel on the floor and feel the stretch in your right calf muscle.
4. Keep both heels flat on the floor and maintain the position for about 20-30 seconds.
5. Repeat on the left side.

Second Calf Stretch:

1. Start with your hands on a wall or chair for support.
2. Step your right leg up against the wall on an angle.
3. Maintain a slight curve in your lower back and look straight ahead.
4. Keep your right leg up against the wall for about 20-30 seconds
5. Repeat on the left side.

Tips/Common Mistakes

• Avoid overextending your legs. You should feel a light stretch and feel secure in your posture.
• Use the wall or chair as support but be careful not to rely on it to hold you upright.
• Maintain good posture with a slight curve in the back
• Keep chin facing forward and relaxed, not tucked in or looking up or down

And that’s a simple way to stretch your calves!

[Video Transcript]

If you find your calf getting tight, all you need to do is find any stationary object. In this case, I found a tree. Place your foot right up against the tree, keep your back straight, and lean forward until you feel a stretch in the back of your leg.

Hold on to the tree for balance as you lean forward. You should feel a really good stretch in the back of your calf. Hold the stretch for about 30 seconds.

Then switch sides and repeat the same thing on the other leg. Gently lean forward until you feel the stretch and hold for 30 seconds.

You don’t need a tree — you can use a park bench, a wall, or even a curb. Try it out and see how it feels!

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