Calf stretches are a vital part of rehab for a whole range of foot and ankle problems. We are going to tell you about very important stretch of leg i.e. Seated Calf Stretch.
How to perform it:-
- Sit comfortably on the floor. If the backs of your legs are really tight and you find yourself slumping, sit on a pillow so you can keep your spine straight.
- Fold your right leg in and reach your left leg long.
- Wrap a yoga strap or towel around the ball of your left foot.
- Use the strap to pull your toes toward your head.
- Do not jam your knee into the floor and keep your left heel on the ground.
- Hold for 20 to 30 seconds and then repeat of the other side.
Benefits of seated calf stretch
- Isolate the Soleus.There are two main calf muscles: the soleus and the gastrocnemius. The soleus is smaller, but in spite of that, makes a significant contribution to the size and shape of muscularly developed calves. When your knees are bent during seated calf raise exercise, your gastrocnemius is deactivated; thereby giving full attention to the soleus.
- Treat & Prevent Shin Splints.Do you ever get painful shin splints? Both seated as well as standing calf raises strengthen the calf, which is important for preventing shin splints. Note that calf raises alone are solution for shin pains. The addition of exercises such as toe raises, heel walking and resisted dorsiflexion are also necessary for a well-rounded treatment or prevention strategy.
Just remember that stretching technique is everything. Leg stretches should be a part of a warm up routine and not considered the warm up. To get the best benefits from a stretch your muscles have to be warmed up first. Run, walk, or skip before beginning your stretching routine.