Standing Gastrocnemius Calf Stretch
One heel up on a bench, the hands take the toes and draw them back while the knee straightens; the upper calf stretches, the back of the thigh with it.
How to do it
Setup
Standing beside a flat bench, one heel on it with the knee bent, the hands holding the toes of that foot.
Steps
- Draw the toes back toward you with both hands.
- Straighten the knee slowly until the calf stretches.
- Hold and breathe, then switch legs.
Common mistakes
Rounding the back to reach the toes: hinge from the hips and bend the knee a little first. Standing knee locked hard or its foot turned out: keep it soft and pointing ahead. Yanking the toes: draw them back slowly and hold still.
Breathing
Slow and even through the hold.
