Calf Stretch Against the Wall

Execution

1. Keep the back knee straight with the heel pressed into the floor, and let the front knee bend to take the weight.
2. Lean toward the wall by bending at the front ankle, not by folding forward at the hips.
3. Stop once you feel a clear stretch in the back calf; that is enough, no need to push into pain.
4. Hold for 20-30 seconds while breathing steadily, keeping the back heel on the floor the whole time.
5. Switch legs, bringing the back foot forward, and hold the same time on the other side.

Quick cues

• Back heel stays pinned down.
• Lean from the ankle, not the hips.
• A moderate stretch is enough.
• Back toes point straight at the wall.
• Let the exhale take you closer.

Common faults

• Fault: The back heel lifting off the floor

  Fix: Bring the back foot a little closer to the front foot until the heel can rest flat without straining.

• Fault: The back foot turning out at an angle

  Fix: Square both feet to point straight at the wall before leaning forward.

• Fault: Folding forward at the hips instead of leaning from the ankle

  Fix: Keep the torso in a straight line from shoulder to hip and let only the front ankle bend further to close the gap.

• Fault: Holding for only 5 seconds before switching sides

  Fix: Set a 20-30 second timer for each side, because the calf needs that long before it starts to release.