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CALF
Standing Calf Raises

1. Holding onto a desk, wall, or the back of a chair for balance, stand tall on the edge of a step with stomach muscles gently pulled in to protect your lower back. If you are stretching outside, use the curb and find a nearby tree for balance.

2. Keep your weight on the balls of your feet and let your heels hang off the edge of the step or curb.

3. Exhale as you lift up onto your tiptoes. Your heels should rise above the step or curb.

4. Pause and take a breath. Then inhale and lower your heels so they dip just below your toes. Repeat 8 to 10 times. This is 1 set.

TIPS

When this feels easy, work one leg at a time. Bend the resting leg and cross it behind the working one. This will help improve your balance and your calf strength.

Don't hold your breath. Exhale through your mouth when you lift and inhale through your nose when you lower your heels. This helps deliver oxygen to your muscles. It also helps you get into a rhythm, so you're not working too fast or too slow.

 

 

CALF
Standing Calf Stretch

1. Lean facing a wall or the back of a chair for support.

2. Lunge your right leg behind you and press your right heel toward the floor until you feel a stretch along the back of your lower right leg. Hold the stretch for 30 to 40 seconds (or longer).

3. Repeat with your left leg.

TIPS

Don't let your hips or shoulders tilt to either side.

 

 

 

Related Links: biceps | butt/quads | calf | hamstrings | lower back | pecs | shoulders | thighs | triceps | upper back

 

 

Last Modified Date: 11/30/2000