your limit has been reached. plz Donate us to allow your ip full access, Email: sshnevis@outlook.com
Uptodate Reference Title
Flexibility exercise: Calf muscles and Achilles tendon
Flexibility exercise: Calf muscles and Achilles tendon
Because many people have tight calf muscles, it's important to stretch them.
Stand facing a wall slightly farther than arm's length from the wall, feet shoulder-width apart.
Put your palms flat against the wall at shoulder height and shoulder-width apart.
Step forward with right leg and bend right knee. Keeping both feet flat on the floor, bend left knee slightly until you feel a stretch in your left calf muscle. It shouldn't feel uncomfortable. If you don't feel a stretch, bend your right knee until you do.
Hold the position for 10 to 30 seconds.
Straighten the left knee and repeat the stretch for 10 to 30 seconds.
Return to the starting position.
Repeat with the opposite leg.
Continue alternating legs for at least 3 to 5 times on each leg.
Reproduced from: Go4Life. National Institute on Aging at the National Institutes of Health. Available at: http://go4life.niapublications.org (Accessed December 2, 2011).
