The sixteenth in a series by Scot Willingham.

@##=#<1,R>@##=#17 Stretching for the Hamstrings, Calves, and Shoulders

Equipment: mat

Go back to your mat. Stand at one end with your feet parallel and about hip width apart. Roll down your spine so that you are bent in half and hang there for about 4 deep breaths. Bend your knees slightly so that you can take some weight into your hands. Walk your hands out the other end of your mat. Get weight into both your hands and feet equally. You will be in an upside-down V position or the yoga posture called “Down Dog”. Your arms and legs are extended long and the back is flat. You should be trying to touch your heels to the floor.
You will feel a stretch in your hamstrings and calves and an opening of the shoulder joint. Stay here and breathe at least 4 deep and slow breaths. On each exhale, try to tilt your tailbone a little higher. You will feel this stretch immediately, so do this in small increments.

If you cannot straighten your legs all the way when you first get into this position, walk your hands away from your feet until you can extend your legs all the way while keeping your back flat.

If you can put your heels on the floor when you first take this position, then move your hands toward your feet and try again. Your heels should be just off the floor.
Stay in this position as long as you want. It is a great stretch and relaxation position.

Soapbox lecture: Remember that stretching is about doing as little as possible. DO NOT fight the stretch. Go only to the threshold of pain, if you feel pain. If you go into the pain, the muscle will take MUCH longer to relax and you won’t get the benefit of the stretch.

To stretch the other calf muscle (soleus), simply stay in the Down Dog position and bend your knees slightly. You may need to walk your hands back towards your feet about 2 or 3 inches. But once you have, settle back into the pose and breathe.