Pilates – Calf Stretch

Calf Stretching Standing

Your calf muscles (gastrocnemius and soleus muscles) simultaneously act as the gas and brake pedal when running and walking.

Strong calves give you more power and enable you to keep good form whilst running. On the flip side, weak calves are often the leading cause of running’s most common problems like Achilles tendonitis, shin splints, calf strains, hamstring or hip problems, and even plantar fasciitis.

As you probably realise your calf’s are working hard and therefore need good stretching and strengthening work besides running to keep them firing and keep you running!

This stretch is a great one because it can be done standing, you can do it in jeans or your office trousers so you can stretch out your calf’s at home and in the office with this simple standing calf stretch.

How to:

1. Stand facing a wall with your arms straight in front of you and your hands flat against the wall inline with your shoulders.
2. Step your left leg forward, knee bent, foot flat on the floor, and extend your right leg straight back, placing your heel flat on the floor.
3. Keep right leg straight. Lean into the wall until you feel the stretch in the right calf.
4. Hold for 30 seconds and switch legs.
5. Repeat twice for a total of 3 sets.
6. Perform this stretch daily and up to 3 times a day if you are tight.

Below are a few things to watch out for as you perform this Pilates exercise:

• Your front knee should track your toes but not venture over your toes
• Don’t arch your back, engage your core to stop this
• Pull your shoulder blades down your back, don’t let your shoulders creep towards your ears