Standing Wall Calf StretchThe Standing Wall Calf Stretch stretches the Gastrocnemius (calves) muscle which is the superficial layer of the calf. Because the knee is extended and fairly straight, it will mainly stretch the Gastronemius oppose to the other head of the calves (Soleus). It's very important that the feet are pointing directly (or as high as possible) towards the ceiling to correctly stretch the Gastrocnemius with the leg fairly straight.
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Standing Elevated Surface Calf StretchThe Standing Elevated Surface Calf Stretch can be done on any elevated platform (stairs, bench, etc). It is very important not to fully extend (or hypertextend) the knee while performing this stretch. Slowly let your heels sink downwards and let gravity do it's job while holding onto a stationary object for support. If uncomfortable, alternate legs (15-30 seconds/leg) and keep in mind that the leg is fairly straight, not locked!
Long Sitting Calf StretchThe Long Sitting Band Calf Stretch will primarily stretch the Gastrocnemius (calf) muscle which is the superficial layer of the calf. To effectively stretch the Gastrocnemius, your legs should be somewhat straight during this stretch. If for any reason you feel the stretch in your hamstrings, slightly bend the knees to eliminate the hamstrings out of the stretch.
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