Roll Calves

exercise_detail.description

The 'Roll Calves' exercise is designed to target the calf muscles, specifically the gastrocnemius and soleus. This exercise involves using a foam roller to apply pressure to the calf muscles, helping to release tension, improve flexibility, and enhance muscle recovery.

exercise_detail.how_to_perform

1. Sit on the floor with your legs extended in front of you.
2. Place a foam roller under your calves, just above the ankles.
3. Lift your hips off the ground by supporting yourself with your hands placed behind you.
4. Slowly roll your calves over the foam roller from the ankles to just below the knees.
5. Pause on any tight spots for a few seconds to allow the muscle to release.
6. Continue rolling for 1-2 minutes or until you feel a reduction in muscle tension.

exercise_detail.what_muscles_work

exercise_detail.tips

• Keep your core engaged to maintain balance while rolling.
• Adjust the pressure by shifting more weight onto your calves or using one leg at a time.
• Breathe deeply and relax your muscles as much as possible during the exercise.
• To increase intensity, cross one leg over the other while rolling.
• Focus on slow, controlled movements to maximize effectiveness.