rzen
60927b5d1f
The library grows to 64 exercises: arm circles, torso twist, leg swings, hip and neck mobility, marching, calf raises, and a full stretching set (forward fold, quad, calf, chest, triceps, hip flexor, butterfly, cobra, child's pose), each with an authored motion rig and reference page. Eight new starter splits join the catalog — Upper and Lower Body Warm-Up, Morning Wake-Up, Morning Mobility, Full Body Stretch, Evening Stretch, Free Weight Basics, and Full Body Machines — regenerated deterministically at split schema v3 with fixed ULIDs. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
42 lines
1.5 KiB
Markdown
42 lines
1.5 KiB
Markdown
# Standing Calf Stretch
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A staggered-stance lean that lengthens the back calf: press the rear heel into
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the floor with the leg long while the front knee bends and the hips travel
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forward. The classic wall or curb stretch, done anywhere.
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- **Category:** Stretching
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- **Type:** Static stretch (isometric hold)
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- **Targets:** Calf (gastrocnemius, soleus), Achilles tendon
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- **Prescription:** Hold 30 s per side, keeping the back heel pinned down
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- **Defaults:** 2 × 30 s
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## Setup
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Stand in a split stance, one foot a stride behind the other, both toes pointing
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forward. Rest the hands on the front thigh.
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## Execution
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1. Straighten the back leg and press its heel flat into the floor.
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2. Bend the front knee and ease the hips forward until the back calf lengthens.
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3. Keep the back knee straight and the rear foot pointing straight ahead.
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4. Hold, breathing easily, then switch sides.
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## Cues
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- Drive the back heel down — the stretch lives in keeping it planted.
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- Point the back toes forward, not turned out, to load the calf evenly.
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- Move the hips forward for more; don't collapse the back knee.
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## Common Mistakes
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- Letting the back heel lift, which cuts off the stretch.
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- Turning the back foot out to cheat more range.
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- Rounding the back instead of hinging the hips forward.
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## Progression
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Bend the back knee slightly to shift the stretch to the lower soleus →
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drop the back heel off a step or curb for a deeper range → hold longer as the
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ankle mobility improves.
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