Exercise: A Guide from the National Institute On Aging

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Exercises

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Calves


Illustration of the Calve Stretching exercise Stretches lower leg muscles in two ways: with knee straight and knee bent. While standing, place your hands on a wall, with arms outstretched, elbows straight. Keeping your left knee slightly bent, toes of right foot slightly turned inward, move your right foot back one or two feet, with your right heel and foot flat on the floor. You should feel a stretch in your right calf muscle, but you shouldn't feel uncomfortable. If you don't feel a stretch, move your right foot farther back until you do. Keep your right knee straight and hold that position for 10 to 30 seconds. Continuing to keep your right heel and foot on the floor, bend your right knee and hold for another 10 to 30 seconds. Repeat with opposite leg. Repeat 3 to 5 times on each side.

Summary:

  1. Stand with hands against wall, arms straight.
  2. Step back 1-2 feet with one leg, heel and foot flat on floor.
  3. Hold position.
  4. Bend knee of stepped-back leg, keeping heel and foot flat on floor.
  5. Hold position.
  6. Repeat with other leg.