MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Bent-knee calf stretch
Face a wall with one foot back. Keep that heel down and bend the rear knee slightly to find a mild lower-calf stretch. Start with 2 × 15–20 seconds per side.
Target muscles
Calves range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
Face a wall with one foot back. Keep that heel down and bend the rear knee slightly to find a mild lower-calf stretch. Start with 2 × 15–20 seconds per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the calves. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Lifting the rear heel
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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