Assisted Lying Calves Stretch

Setup

1. 01Lie on your back with both legs extended on a mat.
2. 02Have a partner raise one straight leg and support it at the ankle and heel.
3. 03Keep the other leg flat and the hips square on the floor.

Execution

1. 01The partner slowly presses the ball of the foot toward your shin.
2. 02Keep the knee straight so the stretch loads the gastrocnemius.
3. 03Hold at a strong but comfortable stretch while breathing slowly.
4. 04Signal the partner to ease off, then repeat or switch legs.

Checkpoints

• -The knee of the stretched leg stays fully extended.
• -Hips stay flat on the floor rather than twisting.
• -Stretch intensity is guided by your feedback, not the partner's guess.

Common mistakes

• -Letting the knee bend, which shifts the stretch off the gastrocnemius.
• -The partner pushing too fast or too far.
• -Lifting the hips off the floor to escape the stretch.
• -Holding the breath and tensing against the pressure.