Standing Calves Calf Stretch

준비 자세

1. 01Face a wall and place both hands on it at chest height.
2. 02Step the leg to be stretched straight back, heel down.
3. 03Keep the rear foot pointing straight at the wall.
4. 04Bend the front knee to control the lean.

수행

1. 01Shift the hips toward the wall while pressing the rear heel into the floor.
2. 02Keep the rear knee fully straight to target the gastrocnemius.
3. 03Hold the stretch at a strong but comfortable intensity.
4. 04Release slowly, then switch legs.

체크포인트

• -Rear heel stays glued to the floor for the whole hold.
• -Rear toes point straight ahead, not turned out.
• -The stretch is felt in the upper calf, not pinching in the ankle.
• -Hips face the wall squarely.

흔한 실수

• -Letting the rear heel lift and losing the stretch.
• -Turning the rear foot out, which shifts the line of pull.
• -Bouncing in and out of the stretch.
• -Bending the rear knee, which moves the stretch to the soleus.