2 years ago
nokcha
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Essential Calf Stretches
Stretching your calves is not only important for keeping your legs healthy and strong when walking, running, or really doing any kind of physical activity. Stretching your calves will also make your legs longer and leaner! And who doesn't want thinner calves?! Wall Calf Stretch ~ Stand a little less than arm's distance from the wall. ~ Step your left leg forward and your right leg back, keeping your feet parallel. ~ Bend your left knee and press through your right heel. ~ Hold for 20 to 30 seconds and switch legs. Wall or Curb Stretch ~ Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex. ~ Hold for about 10-15 seconds, then alternate with your other foot. Seated Calf Stretch ~ Sit comfortably on the floor. If the backs of your legs are really tight and you find yourself slumping, sit on a pillow so you can keep your spine straight. ~ Fold your right leg in and reach your left leg long. ~ Wrap a yoga strap or Theraband (or an old tie or belt from your bathrobe) around the ball of your left foot. ~ Use the strap to pull your toes toward your head. ~ Hold for 20 to 30 seconds and then repeat of the other side. Downward Facing Dog ~ Begin in a plank pose with your hands under your shoulders then lift your pelvis up making a "V" with your body. Spread your fingers wide. ~ Allow your heels to flare out slightly wider than your toes ~ Reach your sits bones, on the bottom of your pelvis, high to the ceiling to increase the stretch. Calf and Shoulder Stretch at the Wall ~ Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart. ~ Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. ~ Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck. ~ Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.
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5 comments
Whenever I go on vacation and I know I'll be walking more than usual, I make it a point to do the wall stretch whenever I can.
I love standing with my toes on a curb and letting my heels fall towards the lower ground. It's a great stretch too!
I have crazy tennis player calves and I don't want to get rid of the muscle so these stretches will thin them out but keep them strong. Woo!
@galinda ditto with tennis player thighs hahah I had a team mate that refused to do certain warm ups because she wanted thinner thighs. Stretching really lengthens and thins out your legs :)
@GetFitwithAmy I used to make fun of my dad for doing that when I was little but now I totally do it too!