Calf stretches are important to do before exercising, especially if your exercise routine will heavily work the calves, such as in running and stair-climbing exercise sessions. If you fail to properly stretch your calves, you might experience painful cramps, especially during the night. With a few moves, your calves will be prepared for whatever workout routine is in front of them.
Achilles Stretch
To perform the Achilles stretch, stand up straight with feet together and hold the wall. Bring your right foot straight back while bending your left leg. Keep your right leg straight and bring your right heel as far to the floor as you can, feeling the stretch. Hold this position for around 30 seconds. Go back to the starting position and switch sides to stretch the left leg.
Heel Raises
For heel raises, stand up straight with feet together. With your hands on your hips, roll up onto your toes and feel the stretch in your calves. Go back to the starting posture. Perform this stretch 10 times. If you have trouble staying balanced during this stretch, hold onto a wall or a sturdy piece of furniture.
Downward-facing Dog
To perform the downward dog pose, go on all floors on an exercise mat or carpeted floor. Keep your hands shoulder-width apart and go into a push-up position. Slowly bring your hips into the air, straightening your arms and your legs. Your body should be in a v-shaped position, with equal pressure on your hands and feet. Keep your torso straight, using your abdominal muscles, instead of arching your back. Hold this pose for three to five breaths and feel the stretch in your calves. If they are tight, start with your heels slightly off the ground and slowly lower them to the ground, giving a deep stretch to the calves. Only go as far as is comfortable.
Seated Calf Stretch
For a seated calf stretch, sit on the floor with your back straight. Fold your left leg so your foot is touching your right thigh. Keep your right leg straight with your foot flexed toward the ceiling. Keeping your back and hips straight, slowly bend forward and bring your torso toward your foot. Stretch as deeply as you comfortably can and hold your foot with your hands. If you cannot reach your foot, start by stretching to your knee or shin. Hold this stretch for about 30 seconds, feeling the stretch in your calves.
