Calf Stretch on a Stair

How to stretch your calf muscles on stairs. This stretch is very simple - But be careful with your ankles - Don't squeeze your joints too much. To avoid too much pressure in the joint, your heel should touch the floor slightly. Find more stretching instructions and exercises at stretching main.

Execution

• Stand with the the ball of your foot on the edge of a stair and let your heel rest on the floor. You can also press you foot against the lowest step of a ladder wall.
• Fully extend the knee of the leg you are stretching and keep your heel on the floor.
• At this position your calf muscles should already be stretched slightly. To increase the intensity of this calf-stair stretch, push your hips forward slowly.

Advice

• Always warm up your calves and your ankles before you do the calf stretch on a stair.
• Start your stretching routine with the lowest muscle, the calf muscle. Then stretch your quadriceps, your hamstrings, your hips etc.
• The calf-stair stretch is not designed for ballistic and isometric stretching.
• If you are having trouble keeping your heel down in the wushu empty stance, this is the stretch you have to do.

Suggestions

• Barbell Calf Raise
• Quadriceps Stretch
• Calf Stretch - Pressing Against a Wall
• Yoga Dog Pose
• Wushu Empty Stance

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