Calf raises strengthen and tone the calf muscles, in particular the gastrocnemius and soleus muscles. This exercise can be performed seated or standing. Warm up gently before beginning exercise. Walk or cycle on an exercise bike for 10-15 minutes to warm the muscles and increase the heart rate.
Technique
Either seated or standing, place a block of wood, about three to four inches thick, under the balls of your feet. Ensure your heels are hanging over the edge of the block. Push up on to your toes, hold and squeeze for 30 seconds then release back down. Breath in when you raise your heels and out as you lower them. Do three sets of eight to 10 repetitions.
Stretch
Standing with the right leg in front of the left leg, bend the right knee, keeping the left leg straight and the heel flat on the floor. You should feel the stretch in the left leg. Hold gently for 30 seconds and then change legs.
Cool down after exercise by walking or cycling on an exercise bicycle for 15 minutes to bring the heart rate back to normal.
Please ensure you have consulted your GP before embarking on any exercise regime.
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