Step Calf Stretch
Standing (step) · Back of the lower leg
A self-stretch for the back of the lower leg. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Standing (step) · Back of the lower leg
Starting position
Stand with both feet on a stable step and rest your hands on a wall or handrail. Place only the front half of one foot on the edge of the step, with the heel off the step.
Movement phases
1. Stand on the step
Hold the heel level with the step and stand with the knees straight.
2. Lower the heel
Slowly lower the heel of the foot on the edge below the level of the step.
3. Hold the stretch
Without bouncing, stop where you feel a stretch in the calf.
4. Raise the heel
Bring the heel back up to the level of the step.
What to check yourself
Check that the front of the foot is not slipping off the edge and that you are not locking the knee back and dropping your weight suddenly.
Adjust the stretch
Easier: Keep both feet on the step and lower both heels only slightly.
Deeper: Stop with the heel a little lower and keep breathing.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. Take care not to fall from the step, and always support yourself on a wall or handrail.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Kent Community Health NHS — Stretching exercises ↗
Calf using a wall (knee straight and bent), back of the thigh lying down and using a step, front of the thigh supported by a wall, and front of the hip in half-kneeling.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions