Calf

(Gastrocnemius and Soleus)

1)

Step forward so one foot is in front of the other, ensure that all toes are pointing forward. Keeping both feet flat on the floor bend the knee of the front leg. A slight stretching sensation should be felt along the lower part of the straight leg. To increase the stretch lean body weight forward or push against a stable obstacle. Ensure the back is kept straight throughout the whole stretch. Return back to the initial position before repeating on the other leg.

2)

Step forward so one foot is in front of the other, ensure that all toes are pointing forward. Keeping both feet flat on the floor bend both legs. Body weight should be supported on the back leg. Back should remain straight. Return back to the initial position before repeating on the other leg.

3)

(Will require the assistance of a stable, vertical surface) Raise toes and lean against the surface, while keeping the heel in contact with the floor. Then shift body weight so that the raised foot experiences an increase. The greater the incline of the foot, the greater the intensity of the stretch. Return back to the initial position before repeating on the other leg.

4)

Adopt a press up position and place one foot over the other. The heel of the foot still in contact with the ground should be pushed towards the floor. Raise buttocks upwards and walk hands towards feet so that the legs move to a more vertical position. Raise as far as desired / possible but do not take hands off floor and ensure that the legs are not completely vertical as this places increased pressure on the lower back. Return back to the initial position before repeating on the other leg.