Day 2: Calf Pump

What this exercise is for:

  • Calf stretch

  • Foot arch stretch

  • Ankle mobility

  • Hamstring stretch (If you place hands on the ground. If you use a bench or table, or if you do this standing up, there is minimal hamstring stretch)

How to do it:

  • With your hands on a bench, table or the ground, lower and lift your heels (alternating) by flexing the ankle and bending the knee.

  • Keep your weight on your toes, ideally bending at the big toe to get a nice stretch through the arch of your foot.

  • The calf pump is a simple dynamic stretch. Aim to keep the back body (calves, hamstrings) relaxed.

  • Do as many reps as you feel the need to do- no need to count. The number will vary from person to person and from day to day, depending on how stiff or tight the individual is feeling.

Nicole Sifuentes