Learn how to stretch your calf muscles using stairs. This stretch is very simple—but be careful with your ankles. Avoid putting too much pressure on your joints. To reduce joint stress, keep your heel slightly touching the floor. Find more stretching instructions and exercises at Stretching Main.
Execution
- Stand with the ball of your foot on the edge of a stair, letting your heel rest slightly below on the floor.
Alternatively, you can press your 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 feel a mild stretch. To increase the intensity of the stretch, slowly push your hips forward.
Advice
- Always warm up your calves and ankles before performing this stair calf stretch.
- Begin your stretching routine by working the lowest muscles first, starting with the calves. Then proceed to stretch your quadriceps, hamstrings, hips, and so on.
- This stair calf stretch is not designed for ballistic or isometric stretching.
- If you have trouble keeping your heel down in the wushu empty stance, this stretch is especially recommended.
Suggestions
- Barbell Calf Raise
- Quadriceps Stretch
- Calf Stretch – Pressing Against a Wall
- Yoga Dog Pose
- Wushu Empty Stance
