Double leg calf raise isometric

This exercise is a calf stretch where the aim is to stretch the muscles and tendons on the back of your lower leg.

Stand opposite a wall about 1 meter away, put one foot in front of the other, place your hands against the wall and lean your chest towards the wall. Keep the heel of your back leg on the floor and your knee straight. The leg that is forward can be bent and on the floor to help support. You should feel a stretch on the back of your lower leg on the leg that is furthest from the wall. Once you have finished the stretch return back to the start position.

You can increase the stretch by moving your rear foot backwards more, or by leaning closer to the wall, or by putting more of your body weight onto your back leg. Equally you can reduce the stretch by bringing your rear foot closer to the wall, reduce the amount of lean towards the wall, or reduce the amount of weight on your rear leg.

Ideally you want to perform this stretch when you are warm, so simply walking around for a few minutes before will help.

You should not feel pain with this exercise but perhaps some mild discomfort of your muscles stretching.

As a rough guide aim to hold the stretch position for at least 1 minute, but follow your rehab programme for the recommended duration, and ideally make sure you are warm before you perform it.

EXERCISES 🎦