Calves-SMR

What it is

This exercise is a form of self-myofascial release, or SMR, using a foam roller to target your calf muscles. It helps to release tension and improve flexibility in the lower leg. You will apply sustained pressure to specific points to aid muscle recovery.

Technique tips

• Slowly roll from just below your knee to just above your ankle.
• Pause for 10-30 seconds on any tender spots you find.
• Adjust pressure by using your hands or the unrolled leg for support.
• For more intensity, cross your non-working leg over the working leg.
• Breathe deeply and relax your muscles to enhance the release.
• Maintain control by pressing down through your hands to stabilize your body.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.