Stretch the Calves to Release the Hamstrings
December 14, 2010
by Stephen R. Santangelo
One of the most neglected muscles to stretch is the calf. Many people are under the misguided belief that doing standing calf raises is a great way to stretch the lower legs. It is true, while doing this particular exercise the calf muscles gets a good stretch. However, the drawback is that the calf does not stay fully relaxed for extended periods after the workout is complete.
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This is where the greatest problem lays. In order to maximize the worked muscles one must do static stretching after the workout as part of the cool down. When the calves shorten after a training session, the tightness works it way up the back of the legs. This is an over compensation response from the hamstrings.
Consequently, the result from this physiological response is a shortening reflex. Many of you, if not everyone who has been working out, have experienced tightness in these areas within 90 minutes to 2 hours after a training session.
The best exercise, which I recommend to all my athletes, is the downward facing dog. This yoga pose is an all time classic for relaxing the entire posterior chain. The most important aspects of this exercise is to keep an extremely strong arch in the low back, lock the knees by flexing the quads and keep the heels in contact with the ground at all times.
Notice all three of these key points in the picture below.
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