Technique
Stand facing a wall with one foot forward and one foot back. Keep your back leg straight and press your heel into the ground. Hold the stretch for 20-30 seconds, then switch legs.
A static stretching exercise that targets the gastrocnemius and soleus muscles to improve ankle flexibility and reduce calf tightness.
Stand facing a wall with one foot forward and one foot back. Keep your back leg straight and press your heel into the ground. Hold the stretch for 20-30 seconds, then switch legs.
Begin standing facing a wall, with one foot forward and one foot back, back leg straight.
Return to standing position after completing the stretch on both sides.
Keep back leg straight, press heel down, feel stretch in calf, maintain posture
Bending back knee, not holding long enough, poor posture, rushing the stretch
Increase stretch intensity, hold longer, or add variations like towel stretch.
Reduce stretch intensity, hold for shorter time, or use wall support.
Stretch gently to avoid muscle strain. Stop if you experience sharp pain in the calf or ankle. Warm up before stretching.