If you’re looking for a single stretch exercise that can make a significant impact on your posture and gait, this is it. Tight calf muscles can throw off your posture and put added strain on your spine. In this post, we’ll explore a calf stretch that can help you assess and improve your calf mobility, potentially alleviating some of that strain on your spine.
Equipment you’ll need: A half dome or a tightly rolled-up towel.
Instructions:
- Start by placing the ball of your right foot on top of the half dome or rolled-up towel, ensuring that your heel is on the ground.
- Take a step forward with your left leg while keeping your pelvis and feet facing forward, in line with your shoulders.
- If your calf mobility is good, you should be able to step comfortably in front of your right foot while keeping your right heel on the ground.
- If your calf is tight, you may feel the urge to compensate by leaning or bending forward from your hips or spine. This postural adaptation is similar to what happens when you walk around with tight calves daily, putting excessive strain on your lower back. Therefore, during this stretch, aim to maintain an upright and relaxed posture.
- Focus on keeping your shoulders aligned vertically over your hips and your head over your shoulders. Additionally, make sure your thigh and kneecap remain relaxed.
- Work on this stretch until you can comfortably take a full stride-length step while keeping the forefoot on the dome, the heel on the floor, and maintaining good neutral posture.
- Hold the stretch for up to 60 seconds, repeating it three times a day for the best results.
This calf stretch can be a game-changer for your posture and overall spinal health. Give it a try and feel the difference in your gait and well-being.