"Calves are the most important muscle group for propelling us forward in walking," Dr. Darmanin said. This dynamic calf stretch improves the flex of your ankle joint (the movement of pointing your toes toward your nose), which is a range of motion we can lose if we sit too much, she explained. And when that happens, "we are more likely to twist an ankle or have knee or back pain," she said.
- Start with your hands pressed flat against a wall, arms fully extended.
- Step your left leg back as you bend your right leg at the knee, coming into a high lunge. Keep your hands pressed against the wall, extending your left leg with your heel slightly off the ground.
- Rock your weight forward. Keep your right heel on the ground and push your right knee forward as much as possible, allowing your left heel to lift off the ground as you stretch your left calf.
- Rock back into the starting position.
- Repeat, making sure to do equal reps on both legs.
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