The motion performed on an elliptical machine mirrors that of cross-country skiing. As you push and pull upright poles back and forth, you simultaneously move your legs back and forth. Being that your feet remain fixed on pedals, this form of exercise places little stress on your knee, back and hip joints. Before you step onto the machine to work out, it is a good idea to spend time stretching your muscles. The calves can be stretched with dynamic and static stretches. The main difference between the two is that dynamic stretches are performed in motion while static stretches are not.
Ankle Bounces
Ankle bounces stretch the calves from a standing position, and they are performed with your feet hip-width apart. Keeping your legs straight and arms at your sides, rise up onto your tip toes and quickly lower yourself back down. Repeat this in a fast bouncing motion for a series of repetitions. If you are off balance, place your hands on a wall for support. You also have the option of doing these one foot at a time.
Split Leg Calf Stretch
The split leg calf stretch is dynamic. To begin, take a long step forward with your right foot and place your arms at your sides. Keeping your left leg straight, raise and lower your left heel from the ground. Move in a steady motion and raise your heel as high as possible. After doing a set of reps, switch sides and repeat. When you lower your heel, try to get it to touch the floor.
Wall Stretch
A wall stretch is static and you have two versions to choose from. To begin, face the wall with your feet about hip-width apart. Keeping your legs straight, lean forward and place your hands on the wall at shoulder height and feel the stretch on the back of your lower legs. Maintain a straight line from your shoulders to your heels as you do this, and hold for 20 to 30 seconds. To increase the intensity of the stretch, bend your elbows and move your upper body closer to the wall.
For a variation, perform the stretch the exact same way, except bend your knees slightly. This will place more emphasis on the Achilles tendons.
Step Stretch
A step stretch does not need to be done on an actual step. Any platform-like, flat object will suffice. To begin, place the balls of your feet on the step with your feet about hip-width apart. Keeping your knees fixed, bend your ankles to lower your body down. Once you feel a stretch in your calves, hold for 20 to 30 seconds. For a variation, place one foot on top of the step and stretch the other calf by itself.
Resisted Stretch
The resisted stretch requires the use of a towel, tie or rubber resistance band. To begin, sit on the floor with your legs extended out in front of you. Grasp the ends of the towel and wrap the center around the sole of one foot. Keeping your leg straight, pull your toes back toward your body until you feel a stretch in your calf. After holding for 20 to 30 seconds, slowly release and repeat on the other side. For a variation, lie on your back and perform this stretch with your leg in the air. This will also stretch your hamstrings.
