Downward Dog: Stretching posterior chain, lengthening spine, hamstrings, and calves. Kneel, lift hips into an upside-down V, hold for 30 seconds.
Seated Calf Stretch with Resistance Band: Targets hamstrings and shins, deepens stretch with band. Sit, loop band on foot, pull gently for 30 seconds per leg.
Lunge: Strengthens lower-body muscles, stretches calves. Take a large step forward, bend front knee to 90 degrees, hold for 15-30 seconds.
Heel Drop: Targets calves and Achilles tendon. Stand on step, lift and drop heels, repeat 10 times.
Standing Bent-Over Calf Stretch: Requires balance, stretches calves, hamstrings, and lower back. Stand with one foot forward, bend opposite knee, hold foot for 20-30 seconds.
Wall Calf Stretch: Lengthens muscles and connective tissues. Stand in front of wall, step one foot back, press into wall, hold for 15-30 seconds.
Soleus Stretch: Targets soleus muscle with both knees bent. Stand in front of wall, step one foot back, bend both knees, lean forward, hold for 15-30 seconds.