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Ankle and foot · Stretching

Calf Self-Stretch

Calf self-stretch, 3 sets, hold 30 seconds per leg

Illustration of the Calf Self-Stretch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Stand facing a wall, with one leg bent forward and the other leg extended backward with the heel on the ground. Gently lean towards the wall while keeping your back straight until you feel a stretch at the back of the extended leg. Hold the position for 30 seconds, then switch legs.

Tips: Keep the heel of the back leg firmly on the ground and avoid arching the back. Breathe deeply to promote muscle relaxation.

Progression: Gradually increase the hold time up to 45 seconds as the stretch becomes comfortable.

At a glance

Goal
Stretching
Level
Beginner
Equipment
wall
Starting position
Standing facing a wall
Clinical goal
Improve flexibility and reduce calf muscle tension
Also known as
calf stretch, standing calf stretch, calf stretch against wall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.