CalvesIntermediate

Calves-SMR

Stretching movement using Foam Roll.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Calves

Movement instructions

1
Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
2
Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.
Use tolerable pressure and avoid rolling directly over an injured area or causing sharp pain.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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