Lower Extremity Stretches
IN THIS LESSON
This stretch targets the gastrocnemius, the largest muscle of the calf. Keeping this muscle flexible is essential for improving ankle mobility, preventing Achilles tendon issues, and can be a key component in relieving symptoms of plantar fasciitis.
Instructions
Step 1: Get into Position
Sit on the floor with your right leg extended straight out in front of you. Your left leg can be bent comfortably to the side.
Loop a stretch rope, strap, or towel around the ball of your right foot and hold the ends firmly with both hands.
Step 2: Begin the Stretch
Sit up tall. Gently pull on the strap to bring your right toes toward your body until you feel a comfortable stretch in your calf.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently press the ball of your foot into the strap, as if you were pointing your toes. Resist the movement with the strap so your foot doesn't actually move. Hold this light contraction for 3-5 seconds.
Relax & Deepen: Completely relax the push. As you exhale, use the strap to gently pull your toes a little further toward your body, moving deeper into the calf stretch.
Step 4: Repeat & Hold
Repeat this "activate-relax-stretch" cycle 3 times.
After the final repetition, hold the passive stretch for 20-30 seconds.
Gently release and repeat the entire sequence on the left leg.
