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Calf Stretch Exercise | Knee-to-Chair or Knee-to-Wall Stretch for Older Adults

The calf stretch is a standing flexibility exercise that targets the muscles at the back of the lower leg.
It helps older adults improve ankle mobility, walking stride, and balance while reducing tightness from prolonged sitting or standing.
This stretch can be performed using either a chair or a wall for support.

How to Do the Calf Stretch Safely (Knee-to-Chair or Knee-to-Wall)

INSTRUCTIONS:

  • Stand tall facing a sturdy chair and hold onto the backrest for support.

  • Place one foot forward close to the chair and the other foot back behind you.

  • Keep your back leg straight, heel flat on the floor, and toes pointing forward.

  • Gently bend your front knee and lean slightly toward the chair until you feel a stretch in the calf of your back leg.

  • Variation: Perform the same stretch against a wall — place both hands on the wall at chest height for support, then step one foot back and lean forward into the stretch.

  • Hold the stretch for 20–60 seconds, then switch legs.

TIPS:

  • Keep your chest lifted and posture upright.

  • Make sure your back heel stays pressed into the ground.

  • Don’t let your front knee move past your toes.

  • Breathe slowly and deeply, relaxing into the stretch.

MUSCLES STRETCHED:

  • Calf muscles (gastrocnemius, soleus)

  • Achilles tendon (mild stretch)

BENEFITS:

  • Relieves tightness in the calves and ankles.

  • Improves ankle mobility and walking stride.

  • Helps reduce risk of trips and falls by improving foot clearance.

  • Supports circulation in the lower legs.

BEGINNER VERSION:

  • Take a smaller step back so the stretch is lighter.

  • Hold for a shorter time (10–20 seconds) and build up gradually.

PROGRESSION OF EXERCISE:

  • Step the back leg further behind for a deeper stretch.

  • Hold closer to 60 seconds as flexibility improves.

  • Bend the back knee slightly (keeping heel down) to stretch deeper into the lower calf (soleus).