Calf Stretch - Hands Against Wall
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 feet should be flat on the floor and the toes pointed forwards. 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 heels remain 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 feet 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 feet must remain flat on the floor.
Stand facing a wall. Place your feet about 2-3 feet away. The feet should be flat on the floor and the toes pointed forwards. 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 calves. Your feet are flat on the floor
Slowly move your hips and knees toward the wall. Ensure that your heels remain 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 feet flat on the floor and toes pointed forward and that you keep your hands on the wall.