Hold the pose for 10-20 seconds, then switch legs. Repeat 2 more times with each leg. Do this once per day. To increase the stretch, move a little further back from the wall. To reduce it, move a bit closer. You should feel a slight stretching sensation, not pain! Each of your calves have 2 muscles, one of which is the gastrocnemius.
Once again, do the stretch 3 times per leg, for 10-20 seconds each time, once per day.
Hold the pose for 20-30 seconds, switch legs, and repeat 2 more times for each leg, once per day. Don’t use an exercise band or other elastic band for this stretch. Use an item that doesn’t stretch or flex.
Do this stretch once per day. Lift only your heel. Keep the ball of your foot on the floor. This is a great calf stretch for everyone, but it’s particularly manageable if you have balance issues.
While more complex than chair-aided calf raises, this variation also stretches the muscles at the front of your lower leg. Don’t do this stretch if you have balance issues.
Go once back and forth across an average-sized room, once per day. Take slow steps when you first try this, so you can make sure you’re making full foot contact and can feel the stretch in your shins. You can walk more quickly once you get the hang of it.
Hold the pose for 10-20 seconds, switch feet, and repeat 2 more times per foot, once per day.
Do 10-20 reps per leg, once per day. To increase the stretch, rotate your hips forward just a bit so your tailbone is slightly elevated off the floor. Aim to feel only gentle stretching at the back of your knee. Don’t try to contact the floor with the back of your knee if it causes pain.
Do 10-20 reps, once per day. Move onto the next exercise in this series before switching legs.
Do 10-20 reps, once per day, then move onto the next maneuver in the series.
Once again, do 10-20 reps, one time per day, and proceed to the final exercise in the series.
Do 10-20 reps, once per day, then switch legs and repeat the entire series of 4 knee stabilization stretches.
