PDFIt also helps the circulatory flow through the lower legs, which can be constricted if the calves are tight. This exercise is especially important if you spend long periods sitting or standing still, and for women who wear high heels, whether for walking or dancing.
Position: Stand, barefoot or in flat shoes, with your feet shoulder width apart, one leg forward and the leg to be stretched behind. You can rest your hands lightly on a support in front of you, or keep your arms by your sides.
To stretch: Take your weight slightly forwards over the front leg bending the knee, keeping the back leg straight, heel flat on the ground, so that you feel a slight, gentle stretching sensation on the calf. Hold the position still for a count of 6, then relax completely.Repetitions and frequency: 3-10 times, 1-2 times a day.
Note: Avoid pain. Keep your back straight, head up. Do not over-stretch. Do not try to reach your limit. Do not hold the stretch and then try to stretch further from the stretched position.
After injury: Essential after any injury to the calf muscles, also following knee and hamstring injuries, or any time when you have not been able to use your leg(s) normally, through limping, using crutches or bedrest.
