We all know that the calf muscles are composed of the gastrocnemius and soleus muscles. The soleus muscle can only be exercised when the knees are bent. Since the soleus muscle is located deep, most people cannot use the soleus muscle. Gets a good workout and is relatively stiff. If you want to have good calves, you need to relax the soleus muscle. So how do you think the soleus muscle should be relaxed? Let’s go take a look below!

Method 1:

You can bundle several thicker magazines into a roll, or use a stretch board to stretch the back of the calf by placing the front foot on the stretch board while leaning against the wall to relax the whole body. The recommended time is 5 minutes at a time, which is more effective in stretching your tight soleus muscle.

Method 2:

Place the roller on the back of the calf, kneel down, and use the weight of the whole body to relax the soleus muscle. The best time is 1 to 2 minutes at a time.

Method 3:

Kneel on one knee and stand up on the other. Be sure to keep your waist from falling, your back from bending, and the soles of your feet to be firmly on the ground. Bend forward, press your thighs, and while exhaling, lean your upper body forward, press your thighs with your chest, and maintain this posture without moving. Place your hands in front of your body and feel a strong stretch when your heels are firmly on the ground (maintain the posture for about 30 seconds)

Method 4:

The stretcher lies prone on the bed with one knee flexed 90 degrees. The stretcher's foot is dorsiflexed (moves the foot toward the knee joint) as much as possible, so that the soleus muscle can be stretched through its end range of motion. The partner has one hand fixed on the lower part of the flexed calf, the palm of the other hand around the heel, and the forearm against the foot. Or the partner sits on the bed, crosses the fingers on the arch of the foot, and applies resistance while guiding the stretcher to slowly plantar flex (pull the stretcher's foot toward the operator) and contract the soleus isometrically for 6 seconds. The stretcher relaxes and takes a deep breath. During this time, keep your feet in the starting position. As you exhale, the stretcher contracts the tibialis anterior, dorsiflexing the foot and increasing the stretch of the soleus. Repeat the above actions 2 to 3 times.