Stretching is a powerful part of any exercise program. Stretching increases flexibility and improves range of motion of your joints. Stretching even improves circulation and helps relieve stress. Before stretching, warm up with five to 10 minutes of light activity. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Don't bounce. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.
Calf stretch
Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:
- Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Place your right foot behind your left foot.
- Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
- Hold the stretch for about 30 seconds, being careful to hold your back straight and your hips forward. Don't rotate your feet inward or outward.
- To deepen the stretch, slightly bend your right knee as you bend your left leg forward.
- Switch legs and repeat.
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