Step 1: Assume a normal squat position in which your feet are apart from each other approximately 2 to 2 ½ feet.
Step 2: Rotate each foot out (laterally) to 90o. Right toes to the right side and the left toes to the left side. There is deep bending of your knees. Both the thighs are slightly in a slanting position.
Step 3: Place both the palms firmly on your thighs just above the bent knee and press it with slight force. Try and keep your spine neutral and tall as much as possible. Maintain the stability of the position by stabilizing your pelvis.
Step 4: Take your attention to the right calf and raise your right heel slowly off the floor as much as possible. You are almost on your right toes and your right heel is stretched up.
Step 5: Bring your right heel down close to the floor and without touching the floor, raise it up again. You can see the isolated movement of your calf muscles here.
Step 6: Repeat 10 times.
Release and repeat with the other leg for the equal number of times.
Once you are done with one leg calf stretch, you can also perform both legs calf stretch assuming the same squat position for 10-20 counts.
Tips: During your heel raise, make sure that the movement is mainly concentrated around your calf and thighs and that you do not raise your whole body up & down.
- Quadriceps, Calf & Gluteal Muscle: Your thigh muscles are in an isometric state till the movement of the calf is completed. Hence works on the strengthening the quadriceps and knees. At the same time, works on strengthening your gluteal muscles and brings optimal stretching of your calf muscles.
- Core stability: Pelvis and core are the muscles engaged in trying to hold your spine upright. Holding this position helps strengthen and stabilize these areas.
- Do not perform this posture in case of any kind of keen pain or knee injury.