{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Supported Calf Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Wall Calf Stretch",
      "kind": "common"
    },
    {
      "text": "Standing Calf Stretch",
      "kind": "common"
    },
    {
      "text": "Runner's Calf Stretch",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "stretched"
      },
      {
        "muscle": "soleus",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "isolation-ankle"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "wall"
      ]
    ]
  },
  "external_ids": {
    "wger": "1876,2651"
  },
  "id": "oec:wall-calf-stretch",
  "instructions": {
    "setup": [
      "Stand facing a sturdy wall roughly arm's length away.",
      "Place your palms flat against the wall at chest to shoulder height.",
      "Step one leg straight back into a staggered stance, keeping the rear foot pointing directly forward."
    ],
    "steps": [
      "Keep the rear knee fully extended and press the rear heel firmly into the floor.",
      "Bend the front knee and shift your hips gently forward toward the wall until you feel a moderate stretch in the back calf.",
      "Hold the position steadily without bouncing for the intended duration.",
      "Step forward to relieve tension, then repeat with the opposite leg."
    ],
    "breathing": "Maintain slow, deep breathing throughout the hold, allowing the calf muscles to relax on each exhale.",
    "cues": [
      "Drive the back heel into the floor",
      "Keep rear toes pointing straight ahead",
      "Shift the hips forward, not just the chest"
    ],
    "common_faults": [
      {
        "fault": "Lifting the rear heel off the floor",
        "correction": "Step the rear foot slightly closer if necessary so the heel remains completely flat on the ground."
      },
      {
        "fault": "Turning the rear foot outward",
        "correction": "Ensure the toes and kneecap of the rear leg face directly forward toward the wall to target the calf evenly."
      },
      {
        "fault": "Hyperextending the lower back while leaning",
        "correction": "Engage the core and maintain a neutral spine as you translate your hips forward."
      }
    ],
    "safety": {
      "precautions": [
        "Ease into the stretch smoothly and avoid ballistic bouncing to prevent straining the Achilles tendon."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ]
      }
    ],
    "records": {}
  },
  "name": "Wall Calf Stretch",
  "previous_ids": [
    "oec:supported-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: Supported Calf Stretch",
        "url": "https://wger.de/en/exercise/1876/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Davidgj32"
      },
      {
        "title": "wger: Wall Calf Stretch",
        "url": "https://wger.de/en/exercise/2651/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "split",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing static stretch targeting the gastrocnemius and soleus by driving the rear heel into the ground with hands supported against a wall."
}