Calf Stretch - Hands Against Wall Single Leg
Recommendations: 2-3 Sets, 10-15 Reps, 10-30 Dur
Beginner Calves Stretching Body Only Gym Home
Purpose: This exercise stretches the calf muscle.
Benefits: This exercise focuses on increasing the flexibility in the calf.
Stand facing a wall. Place your feet about 2-3 feet away. The right foot will be flat on the floor and the toes pointed forwards while the left foot will be closer to the wall. The stretch will be in the right calf. Keep your hands, shoulders, torso and hips in a straight line. Lean against the wall, placing your weight on your hands. This is the starting position. Slowly move your hips and knees toward the wall. Ensure that your right heel remains on the floor. Pause for 10-30 seconds. Ensure that the stretch is continuous, no bouncing. Return to the stating position by relaxing your hips and knees. At all times, keep your right foot flat on the floor and toes pointed forward and that you keep your hands on the wall. Repeat for the recommended number of repetitions. Stand facing a wall. Place your feet about 2-3 feet away. The left foot will be flat on the floor and the toes pointed forwards while the right foot will be closer to the wall. The stretch will be in the left calf. Keep your hands, shoulders, torso and hips in a straight line. Lean against the wall, placing your weight on your hands. This is the starting position. Slowly move your hips and knees toward the wall. Ensure that your left heel remains on the floor. Pause for 10-30 seconds. Ensure that the stretch is continuous, no bouncing. Return to the stating position by relaxing your hips and knees. At all times, keep your left foot flat on the floor and toes pointed forward and that you keep your hands on the wall. Repeat for the recommended number of repetitions.
The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Donkey calf raises focus mainly on the gastrocnemius.
Step 1
Place your hands against a wall, feet about 2-3 feet away. Your right foot must remain flat on the floor.
Stand facing a wall. Place your feet about 2-3 feet away. The right foot will be flat on the floor and the toes pointed forwards while the left foot will be closer to the wall. The stretch will be in the right calf. Keep your hands, shoulders, torso and hips in a straight line. Lean against the wall, placing your weight on your hands. This is the starting position.
Step 2
Move your hips and knees toward the wall and feel the stretch in your right calf. Your right foot is flat on the floor.
Slowly move your hips and knees toward the wall. Ensure that your right heel remains on the floor. Pause for 10-30 seconds. Ensure that the stretch is continuous, no bouncing.
Step 3
Relax your hips and knees to return to the starting position.
Return to the stating position by relaxing your hips and knees. At all times, keep your right foot flat on the floor and toes pointed forward and that you keep your hands on the wall. Repeat as required.
Step 4
Place your hands against a wall, feet about 2-3 feet away. Your left foot must remain flat on the floor.
Stand facing a wall. Place your feet about 2-3 feet away. The left foot will be flat on the floor and the toes pointed forwards while the right foot will be closer to the wall. The stretch will be in the left calf. Keep your hands, shoulders, torso and hips in a straight line. Lean against the wall, placing your weight on your hands. This is the starting position.
Step 5
Move your hips and knees toward the wall and feel the stretch in your left calf. Your left foot is flat on the floor.
Slowly move your hips and knees toward the wall. Ensure that your left heel remains on the floor. Pause for 10-30 seconds. Ensure that the stretch is continuous, no bouncing.
Step 6
Relax your hips and knees to return to the starting position.
Return to the stating position by relaxing your hips and knees. At all times, keep your left foot flat on the floor and toes pointed forward and that you keep your hands on the wall. Repeat as required.