Calf & Foot Stretches

Calf & Shin & Foot Stretches

Target Muscle Group Description & Cues Calf Stretch w/ Foot Against Wall
Calf Stretch Standing
Calves & Soles of Feet
Gastocnemius
Soleus
Plantar Muslces & Fascia
 
Calf Stretch
w/ Foot Against Wall
 
-Start by standing facing a wall or door.
-Place your toes against the wall while keeping your heel in contacti with the ground.
-Lean toward the wall until you feel a GENTLE stretch in the calf. If the muscles and fascia on the soles of your feet are tight, you may also feel a stretch there.
 
Calf Stretch Standing
 
-From a standing position, step forward into a semi-lunge position.
-You can use a table or wall for support
-Keep the heel of  your back leg on the floor.
-Lean forward into the lunge until you feel a GENTLE stretch in the calf.
 
 
-Hold for 30 seconds to 1 minute, repeat on opposite side.
Shins
Tibialis Anterior
Peroneals
Tibialis Anterior Stretch
 
-From a seated position, cross one leg over the other so you can comfortably move your foot with your hands.
-Use your hands to point your toes down (away from your knee) and tilt the ankle so the sole of your foot is facing you.
-You should feel a GENTLE stretch in the front of the shin
 
Peroneals Stretch
 
-From a seated position, cross one leg over the other so you can comfortably move your foot with your hands.
-Use your hands to point your toes upward (toward your knee) tilt the ankle so the sole of your foot is facing you.
-You should feel a GENTLE stretch down the lateral side of your lower leg.
 
-Hold for 30 seconds to 1 minute, repeat on opposite side.
Tibialis Anterior Stretch
Peroneals Stretch

 

 
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