In this video, you will learn two simple exercises for stretching your calf muscles after your power walking session.
For more stretches to practice after your sessions, check out the next videos in our Power Walking program!
Warming down is an important stage for any kind of exercise. Avoid stiffness and injury in your calves by integrating these exercises into your power walking training sessions.
Voice-over: Will Davies
Stretching your calf muscles
In this video, you will learn how to stretch your calf muscles.
Firstly, we're going to take a look at a classic calf stretching exercise, then a more advanced stretch.
Exercise One: here is a classic calf stretching exercise.
Stand facing a wall, a post or a tree and put your hands up against it at shoulder height.
Bend one leg slightly and draw your other foot back about 50cm.
Put your heel on the ground. Your two feet should be parallel and your back leg should be stretched.
You should feel the stretch on the back of your calf.
If you don't feel a stretch, move your foot further back and lower your heel a little further away.
While stretching, try to keep your back straight and control your breathing. After 15 seconds, change legs.
Exercise two: here is a more advanced stretch, for those who have very flexible muscles.
Put your foot on a curb or on a step and put your hands on your hips.
Gently push down on your heel, as low as it will go without touching the ground. Hold this position for 20 to 30 seconds, then change legs.
The closer your feet are to the curb, the lower you'll be able to push and the better your stretch.
Do these stretches several times, taking your time.