Exercises in Pregnancy: Calf Exercises Health Article

These exercises stretch the lower leg muscles in two ways: with the knee straight and with the knee bent.

Exercise 1

• Place your hands on a wall while standing with arms outstretched and elbows straight.
  Keeping your left knee slightly bent and the toes of your right foot slightly turned inward, move your right foot back one or two feet, with your right heel and foot flat on the floor.
• You should feel a stretch in your right calf muscle, but you shouldn't feel uncomfortable. If you don't feel a stretch, move your right foot farther back until you do.
  Keep your right knee straight and hold that position for 10 to 30 seconds.
• Continuing to keep your right heel and foot on the floor, bend your right knee and hold for another 10 to 30 seconds.
• Repeat with the opposite leg, three to five times on each side.

Exercise 2

• Face a wall. Rest your forearms on the wall with your forehead on the back of your hands.
  Bend one knee and move it toward the wall. The back leg should be straight with the foot flat and pointed straight ahead.
• Move your hips forward until you feel the stretch. Stretch gently and steadily. Do not bounce.
  Hold for 30 seconds and then switch legs.

For more stretching exercises, go to Exercises in Pregnancy: Hip, Exercises in Pregnancy: Buttocks, Thighs, Hamstrings , Exercises in Pregnancy: Gentle Stretches, Exercises in Pregnancy: Wrist & Ankle Exercises, and Exercises in Pregnancy: Neck & Shoulders Exercises.

For more strength exercises, go to Exercises in Pregnancy: Buttocks, Hips, Thigh, Exercises in Pregnancy: Arms & Shoulder Exercises, Exercises in Pregnancy: Shin, Ankle & Calf Exercises, and Exercises in Pregnancy: Abdomen & Thigh Exercises.