Calf and Achilles Stretch

The calf is two muscles. The upper one crosses the knee and stretches with a straight leg. The deeper one does not, and needs a bent knee to lengthen. Doing only one version leaves half the job undone, which is why the pose is taught in two stages.

To lengthen the calf muscles and Achilles tendon, improving ankle mobility for squats, lunges and standing poses.

1. 1Stand facing a wall with the hands on it and step the right foot back.
2. 2Press the right heel down with the leg straight, hips forward.
3. 3Hold for 5 breaths, then bend the right knee while keeping the heel down.
4. 4Move the knee toward the wall for a lower calf stretch.
5. 5Hold for another 5 breaths.
6. 6Switch sides.

Instead of searching for the “correct” position, notice:

• •Back heel stays on the floor, with the foot pointing straight forward.
• •Back leg and torso in a long line during the straight-knee phase.
• •Knee tracks over the second toe in the bent-knee phase.
• •Hips square to the wall.

Breathe slowly and steadily. A held breath tightens the calf and shortens the stretch.

The heel is the indicator. A lifting heel or a foot turned out means the stretch is moving away from the calf. Also check the arch, which can collapse when the foot is pressed hard.

Reflect after practising:

• •Keep the heel down even if the step is shorter.
• •Do not bounce. Ease in and hold.
• •Stop if you feel pain in the Achilles itself.

Rather than mistakes, you may notice:

• •Use a rolled blanket under the toes for a deeper stretch.
• •Do the bent-knee stretch after a run or a long day on your feet.
• •Pair with Ankle Rocks and Ankle CARs.

• •Hands on a chair instead of a wall.
• •Shorter stance.
• •Seated with a strap around the ball of the foot.

• ✓Step the foot forward and walk around for a moment.
• ✓Repeat on the other side.