Flexibility: Calf Stretch

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

A common finding in people with low back pain is calf muscle tightness. Stretching the calf muscles often provides needed flexibility for improving muscle balance in the lower limbs, while also helping to ease pain.

How do I perform this exercise?

Stand in front of a wall with one leg forward and one leg back. Keeping the back leg straight with the heel on the floor, bend your front knee as you lean your entire body forward and support yourself against the wall. You should feel a stretch in the calf of the back leg.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 3 times per day

Are there other recommendations I need to be aware of?

To reduce the vigor of the stretch, only bend forward until you feel a mild stretch along the back of your lower leg. Be sure to keep your back aligned to protect it from arching as you stretch.

What should I watch out for while doing this exercise?

Be aware of pain that increases either in your low back, buttock, or down the leg you are stretching. Try to first reduce the vigor of the stretch. If you still feel pain when doing the exercise, discontinue the stretch and consider choosing from other flexibility exercises.