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Ankle Circles

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Draw a circle in the air with your big toe.

Calf Stretch Elbows Against Wall

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Standing 3-4 feet from a wall with your feet in perpendicular to the wall in a ready stance. Lean your forearms against the wall, maintaining a straight line through your spine and pressing your back heel into the ground.

Calf Stretch Hands Against Wall

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Stand in a ready stance with your feet shoulder width apart. Bend your front leg so that when you look down over your knee, you can see your toes. Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.

Knee Circles

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: Hamstrings
Equipment: None

Tips: To perform knee circles, stand with your legs at shoulder width apart. Move your knees in a circular motion while staying mobolized. Perform 'circles' with your knees.

Seated Calf Stretch

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Band

Tips: Sit up straight while balancing on your sit bones. If you need extra support for you back you can lean against a wall. Bend one knee and put that foot on the floor to stabilize the torso. Straighten your other leg and flex your toes to the ceiling. Using a belt, towel, or your hand if you can reach, pull the toes toward you with your back flat. Make sure you don't compromise your spine to do this; keep your back straight, not rounded. Switch sides.

Standing Gastrocnemius Calf Stretch

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight. Support your weight on your left leg and place your left hand on your left thigh. Pull your right toes toward your knee until you feel a stretch in your calf.

Standing Soleus And Achilles Stretch

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Stand with your feet hip-distance apart, one foot slightly in front of the other. Bend both knees, keeping your back heel on the floor. Switch sides.

Standing Soleus Calf Stretch

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Place your right heel on a step with your knee slightly bent and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight. Support your weight on your left leg and place your left hand on your left thigh. Pull your right toes toward your knee until you feel a stretch in your calf.

Standing Toe Touches

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: Hamstrings
Equipment: None

Tips: Stand with some space in front and behind you. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Now, begin to stretch out your arms and try to touch your toes. Keep in balance and go slowly. When you are stretched as much as possible without serious pain, (touching or not), count at least to 5 seconds, if not 10 seconds. The longer the stretch, the more effective it will be. Now, relax and let you body return to 'hanging'. In order to return to standing position, flex your knees slightly, and put your hands on your knees. This will ease the pressure on your back, and allow you to stand back up without risk of injury. Stand straight up with good posture and let your back relax and your muscles return to normal. Repeat this stretch until your legs and back are slightly tired. The length and extent of your stretch will vary based on your level of fitness. Slowly increase the amount and extent of toe touching as you are able.

Starting-Block Achilles Stretch

Stretch Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: None

Tips: Start off by crouching down with one knee forward, the other foot tucked underneath you as if in a runner's starting block. You don’t need to sit on that back foot—spare your knee! Lean your torso forward onto your front thigh. That will lift your front heel slightly off the ground. Switch sides.

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