Holding the wall lunge: about 30 centimeters away from the wall, stand with your legs apart front and back, separate your arms and press on the wall; bend your front leg in a high lunge, straighten your back leg, and press forward with both feet; press forward by straightening your back leg or bending your knee; feel the stretching sensation in your calf muscles, and hold it for 15~30 seconds; exchange your legs to do this.

Pear stretch: Lie face up with your back on the mat, bend your knees, and plant your feet on the mat. Keeping the ball of your left foot on the mat, retract and bend your right leg, resting your right ankle against the outside of your left knee, and cross your legs over each other to form the number "4". After 15-20 seconds, switch legs and repeat.

Sitting Stretch: Sit upright with your knees bent and the soles of your feet facing each other, and press your knees down until you feel a stretch in your inner thighs. Be careful not to lean forward.

Extended information:

There are two important muscles in the calf, one is called the gastrocnemius, which is what we usually call the calf belly. This muscle mainly helps us to finish standing, walking and jumping; the other muscle is the flounder muscle, which is deep in the calf. It can visually elongate the calf.

The average person has a more developed gastrocnemius than flounder muscle, so that visually, the calf belly will stand out, and the leg is thick. At this point, if you do some stretching exercises to exercise the flounder muscle, you will make the two muscles balanced, and the legs will be thin.

Also can not not exercise gastrocnemius muscle, because if you do not exercise gastrocnemius muscle at all, gastrocnemius muscle weakening, muscle strength decline, the calf belly will accumulate too much toxin and water, will also appear to be very thick calves and bloated. At this point, if you want to eliminate the edema of the calves, you have to insist on doing a comprehensive stretching action to stimulate the blood circulation around after the workout.