Stretch - Seated Calf
Recommendations: 1-2 Sets, 4-8 Reps, 10-20 Dur
Beginner Calves Lower Back Stretching Band Gym Home
Purpose: This exercise stretches the calf muscle, specifically the gastrocnemius.
Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.
Sit upright on an exercise mat on the floor. Stretch out your right leg. Bend your left knee at 90 degrees and place that foot flat on the floor. Loop a band around your right foot and flex that ankle. This is the starting position. Pull on the band so that your ankle is flexed more. Hold for 10-20 seconds. Breathe normally. Keep your back straight. Return to the starting position. Repeat for the recommended number of repetitions. Sit upright on an exercise mat on the floor. Stretch out your left leg. Bend your right knee at 90 degrees and place that foot flat on the floor. Loop a band around your left foot and flex that ankle. This is the starting position. Pull on the band so that your ankle is flexed more. Hold for 10-20 seconds. Breathe normally. Keep your back straight. Return to the starting position. 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. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.
Step 1
Sit on an exercise mat, right leg straight, left leg bent, with your right ankle flexed.
Sit upright on an exercise mat on the floor. Stretch out your right leg. Bend your left knee at 90 degrees and place that foot flat on the floor. Loop a band around your right foot and flex that ankle. This is the starting position.
Step 2
Pull the band towards you.
Pull on the band so that your ankle is flexed more. Hold for 10-20 seconds. Breathe normally. Keep your back straight.
Step 3
Return to the starting position by relaxing the band.
Return to the starting position. Sit upright on an exercise mat on the floor. Stretch out your right leg. Bend your left knee at 90 degrees and place that foot flat on the floor. Loop a band around your right foot and flex that ankle. Repeat as required.
Step 4
Sit on an exercise mat, left leg straight, right leg bent, with your right ankle flexed.
Sit upright on an exercise mat on the floor. Stretch out your left leg. Bend your right knee at 90 degrees and place that foot flat on the floor. Loop a band around your left foot and flex that ankle. This is the starting position.
Step 5
Pull the band towards you.
Pull on the band so that your ankle is flexed more. Hold for 10-20 seconds. Breathe normally. Keep your back straight.
Step 6
Return to the starting position by relaxing the band.
Return to the starting position. Sit upright on an exercise mat on the floor. Stretch out your left leg. Bend your right knee at 90 degrees and place that foot flat on the floor. Loop a band around your left foot and flex that ankle. Repeat as required.