Calf Push Stretch with Hands Against Wall

준비 자세

1. 01Stand facing a wall about an arm's length away.
2. 02Place both palms flat on the wall at shoulder height.
3. 03Step one leg straight back and press that heel into the floor.
4. 04Point both sets of toes directly at the wall.

수행

1. 01Bend the front knee and push actively into the wall.
2. 02Shift your hips toward the wall until the rear calf stretches.
3. 03Keep the rear knee locked straight and the heel glued down.
4. 04Hold the stretch, breathing steadily, then switch legs.

체크포인트

• -Rear heel never lifts off the floor.
• -Rear knee stays fully extended to bias the gastrocnemius.
• -Hips stay square to the wall.
• -Stretch intensity is strong but pain free.

흔한 실수

• -Letting the rear heel rise, which erases the stretch.
• -Bending the back knee, which shifts the stretch to the soleus.
• -Turning the rear foot outward instead of pointing it at the wall.
• -Bouncing in and out of the stretch instead of holding steadily.