Napra

Calves-SMR

Stretching & mobilityIntermediate Calves Foam roller
Calves-SMR, step 1
1. Sit with the foam roller under your calf, hands behind you on the floor; lift your hips.
Calves-SMR, step 2
2. Roll slowly back and forth by pushing with your hands, pausing 10–30 s on tender spots.

How to do it

  1. Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
  2. Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

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Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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