17. Calf Restoration
Your calves live along the back of your lower legs and are mainly composed of your gastrocnemius and soleus muscles. Your calf plays a significant role in your ability to naturally walk and move through your full ankle and knee range of motion.
When your calves are tight and overused or feel weaker and underactive, this can lead to significant postural and structural changes. To resonate health, calf restoration is needed! With calf restoration, you reorient yourself to your true center of mass and where your body weight is naturally supposed to optimally rest.
Browse the following 5 calf stretch options below or use your testing technique to determine what method is best for you right now.
1. Wall Stretching
Instructions:
- Place your hands on the wall at chest height and stagger your feet. The leg behind you is where you will primarily focus the stretch.
- Gastrocnemius focus: Keeping your back knee straight and front knee bent, lean towards the wall until you feel a stretch in your back calf. Adjust your positioning as needed to feel the stretch.
- Soleus Focus: Start in the above position but as you lean towards the wall let your back knee now bend. Let the knee come forward until you feel a stretch in the back calf. It may be felt lower in the leg towards your ankle. Adjust your positioning as needed to feel the stretch.
Perform one or both versions, 3x holding for ~40-60 seconds, 2-3x/day. *Unless otherwise directed.
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
2. Stair Stretching
Instructions:
- Stand on one step facing the stairs, holding on as needed.
- Gently lower one heel off of the stair until you feel a comfortable stretch in your calf. Try with your knee straight and slightly bent.
Perform 3-5 times holding for ~40-60 seconds, 2-3x/day. *Unless otherwise directed
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
3. Seated Stretching
Instructions:
- Sit in a comfortable position with your legs supported out in front of you.
- Use a towel, stretch strap or sock to lift your toes towards your face until you feel a stretch in your calf.
Perform 3-5x holding for ~1-3 minutes, 1-2x/ day. *Unless otherwise directed
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
4. Rocker/Wedge Stretching
- Place your foot on the rocker and lean back into your heel until you feel a stretch. Or place your foot on a slanted wedge like this, adjusting the height to get a stretch.
- Hold in a gentle to moderate stretch but not in severe or intense stretch.
Perform 3-5x holding for ~40-60 seconds, 2-3x/day. *Unless otherwise directed
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
5. Down Dog
Perform 3-5x holding for ~40-60 seconds, 2-3x/day. *Unless otherwise directed
- Optionally, use your testing technique to determine your optimal frequency and duration to perform.
Enjoy these other related Master Guide items to resonate health:
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This content is being provided for informational purposes only and is not a substitute for medical advice. This content has the potential to produce healing and detox responses. Please consult your medical doctor or professional if you have medical concerns. If you experience any discomfort or adverse effects discontinue.
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