Located in the back of your lower leg, your calf muscles are comprised of two muscles--the gastrocnemius and the soleus. The gastrocnemius works to elevate your heel while your soleus functions to raise your heel while your knee is in a bent position. Keeping these muscles strong and stretched is important for sports, physical activity and daily functions. Always consult your doctor if you experience pain while completing stretches for your calf muscles.
Body Weight Squats
Body weight squats help to target your gastrocnemius muscles. Stand straight up with your feet shoulder-width apart. Your toes should be turned slightly outward with your hands positioned at your sides. Tighten your abdominal muscles and shift your hips backward. Slowly bend at your knees while keeping your back straight. Continue to lower your body until your thighs are nearly parallel with the floor--at this point your heels will begin to rise off the floor. Hold this position for a count of 10 seconds. Slowly resume the starting position and repeat. Complete one set of 10 repetitions of this exercise.
Step Stretch
A step stretch helps to strengthen your calf muscles. Stand with your feet shoulder-width apart and your hands on the wall in front of you. Between your body and the wall you should place an exercise step. Place your right foot on the step so that your entire foot is making contact with the step. Position your left foot on the step so that your toes and the ball of your foot are only making contact with the step. Your heel should be hanging off the back of the step. Slowly lower your left heel in the direction of the ground as you bend your right knee. When you feel a stretch in the back of your leg, hold this position for a count of 15 seconds. Relax and repeat this exercise four times for each leg.
Calf Raises
This exercise helps to stretch your gastrocnemius and soleus muscles. Stand with your hands placed on the back of a chair. Your feet should be hip-width apart with your legs and back straight. Slowly raise up off of your heel and onto your toes and the ball of your foot. You will feel a stretch in the back of your calf muscle. Hold this position for a count of 10 seconds. Relax and repeat. Complete one set of 10 repetitions of calf raises.
Lunges
A lunge can help to stretch your soleus and gastrocnemius muscles. Stand facing a wall. Your body should be an arm's length away from the wall. Your feet should be positioned hip-width apart with your toes facing the wall. Extend your arms out and position the palms of your hands on the wall. Tighten your abdominal muscles. Take one step back with your right leg--the leg to be stretched. You should now be in a staggered stance. Keep both feet flat on the floor and bend your left knee. Slowly push your hips toward the wall while keeping your back straight. Push towards the wall until you feel a stretch in the back of your right leg. Hold this position for a count of 10 seconds. Relax and repeat. Complete four times for each leg.
References
- "NASM: Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
- American Council on Exercise: Calf Workouts
