Assisted Lying Gastrocnemius Stretch
A partner holds your raised straight leg and presses the ball of the foot toward the shin; the calf stretches while you lie relaxed.
How to do it
Setup
On your back, one knee bent with the foot flat, the other leg straight up, a partner holding its ankle and sole.
Steps
- Let the partner press the ball of the foot slowly toward the shin.
- Keep the raised knee straight and say stop at the stretch.
- Hold and breathe, then switch legs.
Common mistakes
Partner pushing on the toes alone: the press goes through the ball of the foot. Raised knee softening under the press: keep it long so the stretch stays in the calf. Partner forcing past your stop: agree on the word first.
Breathing
Slow and even through the hold.
