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What is proper stretching technique?

This is an excerpt from Complete Guide to Foam Rolling-2nd Edition by Kyle Stull.

To improve flexibility, you must stretch with good form. This is one of the biggest problems I see. Many people think that they can’t stretch incorrectly, so they end up getting into all sorts of crazy positions that may be causing more harm than good. You can increase the effectiveness of a stretch simply by paying attention to your posture. The following is a list of muscles that generally need to be stretched, along with the most common postural misalignment and how to fix it. Remember, proper stretching may be uncomfortable, but it shouldn’t be painful (unless you’re working with a licensed professional who is performing a specific type of stretching). When going at it alone, avoid further damage by staying aligned and following these simple guidelines—and always foam roll first.

CALVES

The calf muscles are commonly short and problematic for several reasons. The most obvious causes are the footwear we choose to wear and our walking patterns. Most individuals wear something with an elevated heel. More and more shoes these days are decreasing the height of the heel, but it is still elevated more than what is natural. When the heel is removed, we tend to turn the foot outward to accommodate the tight calves. The foot is designed to be flat on the ground, with the heel and ball of the foot on the same level. When the heel is elevated, all of the muscles that attach to the bottom of the foot and heel bone and run up the back of the lower leg become short. Over time, these muscles adapt to the shortened position and become tight. This tightness changes how the body moves, which leads to a not-so-obvious cause: calf shortness. When muscles are short, they don’t lengthen on cue. So, when walking or running, the body figures out a way to move around the short muscle instead of lengthening it appropriately. This is easy to see if you watch someone walk. Most of the time, people with short calf muscles will turn their toes out significantly more than someone without tight calves. Turning out the toes can exacerbate the tight muscles.

To stretch the calves, begin by standing about an arm’s distance from a sturdy wall, and place both hands on the wall. Position the leg to be stretched six to eight inches (15.2 to 20.3 cm) behind you. Make sure the foot is pointed straight ahead after you reposition it. Then, place the leg that you are not stretching closer to the wall. Contract the quadriceps and glute on the leg to be stretched (see figure 12.1a) and slowly lean toward the wall (see figure 12.1b). When leaning, move through your ankle joint and not your hip. You should maintain a straight line from your ankle all the way up your body to your ear. Avoid propping your toes up on the wall. While this might give the sensation of improving the stretch in the calves, it stretches the connective tissue on the bottom of your foot. Some people may need to stretch this, but most don’t. Therefore, for the calf stretch, keep your foot flat on the floor.

If performing static stretching, hold this position for 30 to 45 seconds before switching sides. If performing active stretching, hold for two to four seconds, and then repeat six to eight times before switching sides. If performing dynamic stretching, basic squats or lunges will help your calves and your entire lower body.

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