MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Straight-knee calf stretch
Face a wall, step one foot back and keep the back heel down and knee softly straight. Shift gently toward the wall. 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, step one foot back and keep the back heel down and knee softly straight. Shift gently toward the wall. 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
Bouncing or rolling onto the outer foot
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Opens the publisher’s original page. Use your session’s written prescription for sets and repetitions.
Exercise within a comfortable range. Stop if a movement causes pain.
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