Calf muscle Stretches Prior to Strengthening Program (Superficial Muscles, Gastrocnemius.)

Objective: Increase the flexibility of the calf muscles. This will increase performance and avoid common calf injury including shin splints.

Description: You may use a variety of position for this exercise, a rocker board place on an angle to the wall creating a flat 45 degree surface while standing facing the wall is ideal.

• Step One: Place the rocker board against the wall so it creates a flat 45 degree surface.
• Step Two: Stand facing the wall with your heel near the base of the flat surface with as much of your foot resting flat on the board.

• Step Three: Stand up straight, lock your knee and reach forward to brace yourself on the wall.

• Step Four: Leaving your foot flat, heel on the board, and knee locked, try and move your waist forward toward the wall. You will likely not be able to move far before feeling a good stretch on the calf muscles.
• Step Five: Gently press toward the wall for 30 seconds and then rest for 10 seconds. Repeat 4-5 on each leg.
• Step Six: This stretch should be done prior to and after any lower extremity work in conjunction with the modification for the deep Calf muscle stretch.

Need a rocker board, balance board, or wobble board? We've got 'em! Click on this link and get one or more: balance, wobble, and rocker boards

Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.