Prone Calf Stretch
The prone calf stretch is a bodyweight mobility exercise performed from a modified plank position that targets tight calf muscles and improves ankle flexibility. It effectively lengthens both the gastrocnemius and soleus muscles by using gravity and body positioning to drive the heel toward the floor.
Since visual form isn't tracked, the AI relies on your reported stretch duration and intensity (RPE) to gauge recovery status; if you consistently report high tightness, the system connects this to recent high-impact activities or heavy lifting in your history. By analyzing your HRV and sleep data, the app can recommend longer, gentler hold times on high-stress days to promote parasympathetic recovery. It also tracks pain feedback to suggest alternatives like foam rolling if the plank position aggravates your wrists or shoulders.
Form Cues
- Start in a high plank position with hands under shoulders
- Lift hips slightly up and back to lengthen the spine
- Drive one heel firmly toward the floor while keeping the leg straight
- Push the floor away with your palms to stabilize the shoulders
- Breathe deeply and hold the stretch steadily
- Don't let your lower back sag toward the floor
- Don't bounce or pulse aggressively into the stretch
- Don't hunch your shoulders up near your ears
- Don't hold your breath while stretching
Common Mistakes
- Sagging hips or lower back
- Bouncing instead of holding static
- Shoulders collapsing or shrugging
- Bending the knee when targeting gastrocnemius
Muscles Worked
This exercise primarily targets the gastrocnemius and soleus muscles of the calf, helping to alleviate tightness and improve ankle dorsiflexion. It also engages the shoulders, triceps, and core isometrically to maintain the stability required for an effective stretch.
Primary
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