Top Static Stretches - The Gastrocnemius (Calf) Stretch

In a previous post we discussed the importance of flexibility training and went over some important tips to keep in mind during your stretching regimen. Now it's time to talk further about which stretches to perform.

These top stretches have been selected to give you a great full-body stretch at any level of flexibility. Keep in mind that this is by no means a complete list, just some basic examples of effective static stretches.To keep it simple, we'll start at the bottom and work our way up.

The first stretch shown is the Leaning Heel Back Gastrocnemius (Calf) Stretch.

Begin by standing upright, placing hands against a wall or stable structure (like a tree) and placing one foot as far from the wall as is comfortable. Make sure that both toes are facing forward and your heel is dropped fully to the ground. Keep the back leg straight and lean towards the wall.

 •The muscles being stretched are the gastrocnemius, tibialis posterior, plantaris, peroneus longus, and peroneus brevis. All of these muscles are located in the calf region.

This is the second of our Top Static Stretches Series of posts. Stay tuned for the more great articles on Stretching and Flexibility. *Note to always warm up before performing static stretches. It is important to hold each stretch for a minimum of 30-60 seconds for full benefit.*

1. Quadriceps Stretch
2. Calves Stretch
3. Achilles and Soleus Stretch
4. Adductor Stretch
5. Abductor Stretch
6. Hip Flexors
7. Low Back Stretch
8. Triceps & Lats Stretch
9. Abdominal Stretches
10. Upper Back Static Stretch
11. Hamstring Stretch
12. The Neck Stretch
13. Chest and Shoulder Stretch

 Reference: 

Lucette., & Clark, C. (2008) NASM Essentials of Personal Fitness Training. (p. 139-171)