Seated calf stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Gastrocnemius, Soleus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Sit on the floor with your legs extended straight in front of you. Keep your back straight and your core engaged.
2. Extend your right foot while lightly bending the left knee, reaching forward to grasp your toes with both hands.
3. Gently pull your toes towards you, feeling the stretch in your calf muscle.
4. Hold the stretch for 15-30 seconds, then slowly release. Repeat on the left leg.

Form tips

• Focus on maintaining a straight back to enhance the effectiveness of the stretch.
• Ensure your movements are slow and controlled to prevent overstretching or injury.
• If you find it difficult to reach your toes, use a towel or strap for assistance without forcing the stretch.
• Keep your shoulders relaxed and away from your ears to prevent unnecessary tension.