How to do it
Facing a wall, back knee bent and the heel down. Ease the weight forward until the stretch is felt low in the calf; the heel stays down.
Default dose
2 × 30s · each side
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- stretching Soleus
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Lengthen
The second phase is lengthening: stretching a muscle or tissue that has shortened, so the joint regains the range it needs for a better posture.
Which postural findings it is prescribed for
It appears in the example programme on these pages:
Take care
- In the acute phase of a fresh injury, this exercise is taken off the programme.
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Review article:
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
Review of stretching methods and their dosing in rehabilitation.