Calf Stretch
`If we are experiencing discomfort or pain in the neck, lower back, knees, or even the feet, chances are we could benefit from working on our calf muscles. When we sit a lot, the bend of our knee is keeping the calf muscles in a shortened position. Additionally, if we wear shoes with any lift in the heel, the plantar flexion of the ankle (think pointing the toes or walking down hill) is also shortening the calf muscle from the other end. This chronic shortening results in the inability to fully flex the ankle and results in compensation patterns in how we walk and stand which then can cause strain in our knees, lower back, and even the neck.
So do the calf stretch!
Use anything that can elevate the ball of your foot from the ground such as a half foam roller, a curb, a book, a rolled towel or rock on the ground. Take a neutral stance with one foot behind the object and with the other to the side of it. Place the ball of one foot onto the object and allow the heel to sink to the ground. The intention is to practice standing while increasing the flexion of the stretching ankle.
Some parameters of which to be mindful:
keep the weight on your heels. the intention is not to "smash" the ball of your foot onto the object but to allow the ankle to flex more while you are remaining balanced on your heels.
keep your feet and hips pointed straight forward. if you notice you rotate to the side, it's the body's way of avoiding the stretch
gradually step the non-stretching foot forward to the side of the object until you can take a full walking step forward. This can take some time so let it be a progression as you practice.
