Exercise: A Guide from the National Institute On Aging

Back to Stretching

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Illustration of the Calve Stretching exercise Stretches lower leg muscles in two ways: with knee straight and knee bent.

  1. Stand with hands against wall, arms outstretched and elbows straight.
  2. Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1-2 feet with right leg, heel,and foot flat on floor. You should feel a stretch in your calf muscle, but you shouldn't feel uncomfortable. If you don't feel a stretch, move your foot farther back until you do.
  3. Hold position for 10 to 30 seconds.
  4. Bend knee of right leg, keep heel and foot flat on floor.
  5. Hold position for another 10 to 30 seconds.
  6. Repeat with left leg.
  7. Repeat 3 to 5 times for each leg.