Pedralta World Fusion®

Stretches

The Calves

1. Place your right foot about one pace in front on you 2.You should feel a stretch down the left calf. If you can't feel this, check that both feet face forward
3.Sit on the floor with your heels together and your back straight 4.Take a deep breath and breath out slowly. As you breath out, lean forward gently, keeping you back straight

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Stretching the calf
  1. Place your right foot about one pace in front on you. Bend your right knee.
  2. Shift most of your weight over your right leg. You should feel a stretch down the left calf. Repeat on the other side.

    Or
  3. Sit on the floor with your heels together and your back straight. Point and flex both feet.
  4. Take a deep breath and breathe out slowly. As you breathe out, lean forward gently, keeping your back straight.

Notes

Important: Do not place your knee further forward than your toe. This could damage your knee ligaments. If you are very flexible and need to bend the right knee deeply to stretch the left calf, move your right foot further in front.

  • Your knee must bend in the same direction as your toe is pointing.
  • You will feel the stretch in the back  leg.
  • Hold for a few seconds then release.
  • It's important to keep both feet facing forward for this stretch.
  • During the standing stretch look back at the rear foot and correct its position. If the back foot turns outwards, you will not stretch the calf muscle.
  • This is a powerful stretch. As the muscles in the back of your leg lengthen, you can increase the stretch.
  • If you wobble, take your feet further out sideways for stability, or you can face a wall and put your hands out against it for support.
  • If your legs begin to shake during the stretch, ease off a little.

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