Supported calf stretch
A gentle stretch for the backs of your lower legs, using a wall.
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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.
What you need
A clear wall
Getting into position
- Stand facing a wall with both hands on it at shoulder height.
- Step one foot back a short distance, keeping both feet pointing forwards.
How to do it
Bend your front knee and keep your back heel on the floor.
Lean gently towards the wall until you feel a stretch in the back calf.
Hold, then swap legs.
Keep in mind
- Back heel down.
- Gentle stretch, never pain.
Where you should feel it
A gentle pull along the back of the lower leg that's behind you.
Stop or change something if you feel
Pain in the Achilles tendon or behind the knee.
A gentler starting point
Step the back foot closer so the stretch is lighter.
When it feels easy
Try the stretch with a longer stance.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Use a short stance and lean gently until you feel a light stretch in the back calf.
2 holds × 20–30 s each side
Move on when: You can hold comfortably with your back heel down, two sessions running.
Hold for longer.
2 holds × 30 s each side
Move on when: The whole hold feels comfortable and you breathe normally.
Step the back foot a little further back, only while your heel stays down.
2 holds × 30 s each side
Move on when: Your heel stays down and the stretch stays gentle, two sessions running.
- Next level up
- Supported calf stretch with adjusted stance coming soon
Levels in calf stretch
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported startSupported calf stretch (this page)
- Level 2 · FoundationSupported calf stretch with adjusted stance coming soon
Explore related content.
- Everyday focus
- Walking and stairs
- Body area
- Lower body
- Muscles
- Calves
- Equipment
- Wall, No hand weights needed
- Movement format
- Standing, Uses a support
- Starting point
- Starting a routine
- Age context
- Older-adult focused
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