Stretching will improve flexibility, increase circulation, and relieve stress, and it should be an important part of your regular workout routine, says the Mayo Clinic. Whether you are getting ready to run a 10k or play a pick-up game, properly stretching your calves and hamstrings will help to improve your performance and prevent injury.
Basic Hamstring Stretch
The basic hamstring stretch will allow you to safely stretch your hamstring while sitting on the floor. Sit on the floor with your left leg extended to the front and your right leg bent and pulled in so that the sole of your right foot is resting against the inside of your left thigh. Take a deep breath in. Exhale and, without rounding your back, bend at the waist to grab as far down your leg as you can. Gently pull your torso forward until you feel a stretch in the back of your left thigh. Hold the stretch for 30 seconds and then switch to the other leg. Once you are able to reach all the way to your toes, you can pull the top of your foot toward your body to incorporate a calf stretch within your hamstring stretch.
Standing Hamstring Stretch
The standing hamstring stretch produces a deep stretch of the hamstring muscles. Stand with your feet hip-width apart and your left foot four to six inches in front of your right foot. Take a deep breath in. As you exhale, bend at the waist and press your chest toward the front of your left thigh. Throughout the movement, keep your back and legs straight. Lower down until you feel a stretch in the back of your thigh, and hold here for 30 seconds. Repeat the stretch on the other leg. Once you are flexible enough to touch your foot, you can gently pull it toward your body to add a calf stretch to the movement.
Hamstring Towel Stretch
Adding a towel to the hamstring stretch allows for a deep and intense stretch. Begin by sitting on the floor with your right leg extended straight out and your left leg bent. Place a towel under the arch of your left foot and hold the ends of the towel with your hands. Lie flat on your back while, at the same time, raising your left leg into the air. Ensure that the towel stays in place during the transition. Once you are situated on your back, straighten the left leg so that it is fully extended into the air as perpendicular to the floor as you can comfortably get it. Take a deep breath in and as you exhale, use the towel to gently pull your foot towards your body. Pull until you feel a stretch in the back of your thigh and hold the pose for 30 seconds. Release the towel and repeat the stretch on your other leg.
Gastrocnemeus Stretch
The gastrocnemeus is the larger of the two major calf muscles and is visible on the back of the calf. To perform the stretch, stand in front of a wall and take a split stance so that your left leg is three to four feet away from the wall and your right leg is half way between your left leg and the wall. Place both palms against the wall at chest-height, bend your right knee, and straighten your left knee. Take a deep breath in and as you exhale, push against the wall with your hands and lunge into your front leg until you feel a stretch in the your left calf. Hold the stretch for 30 seconds before switching to the other leg.
Soleus Stretch
The soleus lies underneath the gastrocnemeus and is activated when the knee is in the bent position. The soleus stretch is very similar to the gastrocnemeus stretch. Stand with your hands on a wall and your legs in a split stance. Your left leg should be two to three feet from the wall with your right leg half way between the wall and your left leg. With your back straight, bend both of your knees and drop your butt two to three inches. Take a deep breath in and as you exhale, and push against the wall until you feel a stretch in your lower calf. Hold the stretch for 30 seconds and then repeat the movement on your right leg.
