Level: Beginner, Intermediate, Advanced
Calf stretch with a Roller:
The roller can also be used quite simply to stretch both of the calf muscles in a step stance position.Steps:
- place the roller on the floor, about 30-40cm in front of you, perpendicular to your foot, against a wall or piece of furniture so that it doesn’t roll away,
- place your forefoot lightly on the top side of the roller, leaving your heel on the floor,
- keep your knee straight,
- bend forward from the hip, about 30 °,
- you should feel the stretch in the main part of your calf (the gastrocs)
- hold for 20-30 seconds,
- now bend the knee of the leg you are stretching, slightly, to feel the stretch lower down into the achilles and the second muscle in the calf, the soleus, * see tips below
- hold for 20-30 seconds,
- repeat on the other leg.

Tips:
- you may need to bend forward more at the hips, particularly with the soleus stretch to make it more comfortable,
- you may need to bend slightly at the knee on the leg that you are not stretching too.
Calf Release:
Steps:
- in long sitting on the floor, place the roller underneath your legs at mid calf level,
- both arms should be beside your body with palms flat on the floor, at hip level,
- gently tighten deep tummy and shoulder blade muscles and push through your hands to lift your bottom off the floor,
- then roll your calf muscles back and forth on the roller for 30-60 seconds.
Tips:
- make sure you do not hold your breath, breathe normally throughout the exercise,
- relax your neck and shoulders and keep shoulder blades engaged to support your body weight without straining your neck or shoulders,
- cross your opposite leg over the other leg, at the shin, to increase the stretch, and roll up and down and also a little side to side,
- avoid the ankle and knee joint.