{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Standing Gastrocnemius Stretch",
      "kind": "common"
    },
    {
      "text": "Wall Calf Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "soleus",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "wall",
      "chair"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1239"
  },
  "id": "oec:standing-calf-stretch",
  "instructions": {
    "setup": [
      "Stand facing a wall or sturdy support roughly arm's length away.",
      "Place your hands on the wall at shoulder height for support.",
      "Step one leg straight back into a staggered stance, keeping both feet pointed directly forward."
    ],
    "steps": [
      "Keep the rear leg completely straight with the heel pressed firmly flat into the floor.",
      "Bend your front knee and gently shift your hips forward until you feel a moderate stretch in the upper calf of the back leg.",
      "Hold the position steadily without bouncing for the desired duration, then switch legs."
    ],
    "breathing": "Breathe smoothly and deeply throughout the hold, relaxing into the stretch on each exhale.",
    "cues": [
      "Drive the back heel into the floor",
      "Keep back knee locked straight",
      "Toes pointing forward"
    ],
    "common_faults": [
      {
        "fault": "Allowing the back heel to lift off the ground.",
        "correction": "Shorten your stance slightly so the rear heel remains firmly anchored to the floor."
      },
      {
        "fault": "Turning the back foot outward.",
        "correction": "Keep both feet aligned pointing straight ahead to target the calf evenly."
      },
      {
        "fault": "Bending the rear knee.",
        "correction": "Keep the back knee fully extended to place the stretch primarily on the gastrocnemius."
      }
    ],
    "safety": {
      "precautions": [
        "Stretch to a point of gentle tension, not sharp pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Standing Calf Stretch",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing Calf Stretch",
        "url": "https://wger.de/en/exercise/1239/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "erikocobra"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "staggered"
    }
  },
  "status": "active",
  "summary": "A static lower-leg stretch performed in a staggered stance, targeting the gastrocnemius and Achilles tendon."
}