Homework Series: Calf Stretch

If you take classes at our studio, you know we are obsessed with the Calf Stretch.  But we don’t just want you to do it at the studio, we want you to do your Calf Stretch every day, even multiple times a day! The reason this stretch is a L + L favorite, and so important for you to do often, is because of how much our daily lives can lead to shortened muscles in the lower leg. High heels are a main culprit for shortened, tight calf muscles but take a look at your shoes, even if they aren’t “high heels” there’s a pretty good chance there is at least a small elevation at the heel. Even a small lift at the heel means you are constantly standing and walking with a shortened calf muscle. Sitting also shortens the calf muscles, and there’s a pretty good chance you spend a lot of time sitting in a chair throughout your day, right? Pair sitting with shoes with elevated heels, and you’re pretty much guaranteed to have tight, shortened calf muscles.

Doing a Calf Stretch everyday will give you these benefits:

• Release tension in the calves
• Restore the natural length of the calves and hamstrings
• Improve posture
• Improve gait
• Relieve knee pain
• Can help alleviate Plantar Fasciitis

Here’s the break down on how to do the Calf Stretch and tips to make sure you are getting the most out of your stretch.

1. Place the toes and ball of the right foot on a half dome.
2. Step the left foot forward so it lines up with the right foot.
3. Hold the position for 60 seconds before repeating on the opposite side.

• Make sure the outside edge of your heel lines up with the outside edge of the front of your foot. Do not allow the heel to turn in towards the other foot
• Keep the knees fully extended
• Keep your hips back over the heel of the leg that is stretching
• Only walk the opposite foot as far forward as you can without bending the knee of the leg that is stretching and with the weight back over the heel

If you don’t have a half dome at home, roll up a yoga mat and use that instead. You can purchase a half dome for home at the Long + Lean studio or online here.

Get up! Do it now! Do it midday. Do it when you get home. Do it all the time!