The standing calf muscle stretch is two parts: first stretching the gastrocnemius, then stretching the soleus. This video demonstrates each part of the standing calf muscle stretch.
Let’s do the standing calf muscle stretch.
For this, you’ll bring yourself to a wall. It’s a two-part stretch, the first part stretching the gastrocnemius, the second part stretching the soleus.
Step yourself about two footsteps away from the wall and bring your right foot forward, putting a slight bend in the right knee, rooting your left heel down into the earth. You can bring your upper body forward slightly, using the wall for stability.
You’ll start to feel a stretch through the back of your calf. Stay here for about 10 to 20 seconds. Then, when you’re finished, bring a slight bend into the back knee to stretch the soleus part of your calf muscle on the left leg.
Again, hold it here for about 10 to 20 seconds.
When you finish that side, you can carefully step yourself out of it and switch legs, bringing the left foot forward with a slight bend in the knee and rooting the right heel down into the earth. The upper body will come forward and use the wall for stability.
Remember to breathe slowly and smoothly here without holding or constricting your breath at all.
When you finish 10 to 20 seconds here, you can put a slight bend in the right knee to isolate the soleus muscle of the calf on this leg. And after another 10 to 20 seconds you can step yourself out of that carefully.
That was the standing calf muscle stretch.