All about the Standing Calf Stretch
(Pilates)
BENEFITS & MUSCLES WORKED: Calves
START POSITION: Stand close to and facing a wall with your palms placed against the wall at shoulder height and wider than shoulder width. Your toes should be 2-3 inches from the wall.
Keep both feet flat on the floor at all times. Now slide one foot backwards behind you, keeping your hands flat and fixed in position. Keep the rear leg straight and the front leg bent slightly at the knee. Also, maintain a bend in both elbows.
NOTES: Difficulty Rating: 40%
Slowly bend your front leg and straighten the elbows until you feel a full stretch along the back of your rear leg (mostly the calf area). Hold this position for several seconds. Then swap legs and repeat.
It is so easy to over-stretch the calf muscle when doing the Calf Stretch! Therefore, it is essential to warm up adequately before stretching and to proceed gently at first. Do two passes (or sweeps). For all your initial stretching without weights, follow an exercise sequence (for example, use my Pilates 1 sequence) and complete the entire sequence twice. The first time through is with light touch and reserved movements, holding back. Second time through is double the stretch! You will feel it, and you will know when you have done it correctly.
See more info on perfect form for the essential Standing Calf Stretch exercise: