Standing · Mobility · 45 seconds

Calf stretch

Also called wall calf stretch, standing calf stretch or gastrocnemius stretch.

How to do a calf stretch

1. Stand facing a wall and place both hands flat on it.
2. Step one foot back, keeping that heel down and the toes pointing forward.
3. Bend the front knee and lean gently towards the wall until you feel a pull in the back calf.
4. Hold, then swap legs.
5. A stretch should pull, never sting, so ease back if it does.

In Vaskuna the voice says: “Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.”

Go gently

Lean in gently. No bouncing.

Breathe slowly while you hold, letting each breath out be long and easy.

Make it easier

Take a shorter step back so the stretch is lighter.

Make it a little harder

Step the back foot a little further back, keeping the heel down, only while the stretch still feels like a gentle pull.

Have within reach

• A clear stretch of wall

In a session

In Vaskuna this usually lasts 45 seconds, changing sides halfway. It is part of twelve routines: Steady walk and stretch, Steady feet, Longer walk, Standing steady, Legs and balance, Reach and stretch, Desk break, Walk and strengthen, Wall strength, Balance builder, Longer steady walk, Stairs and stride.

Questions

Should the back knee be straight or bent in a calf stretch?

In Vaskuna's version the back leg stays fairly straight with the heel on the floor. Bending the back knee a little moves the stretch lower down the calf. Either way, it should pull gently, never sting.

How long should I hold a calf stretch?

In a Vaskuna session the movement takes about 45 seconds, with a swap of legs halfway. Hold steadily rather than bouncing, and ease back if it starts to sting.

More mobility movements

• Ankle pumps
• Seated march
• Shoulder rolls
• Slow neck turns
• Gentle seated twist
• Seated side bend
• Chest opener
• Wrist and hand circles
• Heel and toe taps
• Overhead reach

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.