Flexibility varies by individual and even in different areas of one body. Some people are tight in the hips or lower back, while others have tight hamstrings or calf muscles. If your calves are tight, there are ways you can loosen them up and improve flexibility in these muscles.
People who are active often find that the calf muscles are tight. This is because most exercise and movements in daily life are designed to strengthen the muscles, which makes them tighter and shorter. It is important to stretch the muscles out to keep them strong and flexible.
Improving tight calf muscles takes time. It is important to regularly stretch the calves to improve flexibility. In fact, this should be done at least 6 times a week, but only for a few minutes. If you run, you should stretch the calf muscles after a run to stretch the calves. Another good idea for everyone is to stretch the calves for a minute or two before going to bed. With time, you will see a big improvement in flexibility.
Downward facing dog provides an opportunity to stretch the calf muscles. To get the full effect, alternate bending and straightening the knees and lifting the heels one at a time, while keeping the other leg straight. When you straighten the leg, move your heel as close to the floor as possible. Repeat this movement for a few minutes at a time.
Standing forward bend and seated forward bend can also help to stretch the calves. Moving from standing forward bend to downward facing dog and back again is a good way to stretch these muscles.
From seated forward bend, you can stretch the calf muscles by lifting your feet off the floor. With your foot flexed, lift the foot and push it forward. Then release the leg back to the floor and lift the other foot.
This movement can also be done from a standing position. From mountain pose, lift the right leg out in front of you and keep a slight bend in the left knee. The foot should be flexed and the leg extended. You will feel the stretch in your calf. Lower the leg back to the floor and repeat on the other side.
When doing any asana or calf stretching movement, it is important to take it slow. Relax into the stretch, breathe through the movement and only go as far as you can without pain. If you are feeling pain, slow down. Remember, the calves are very strong and increasing flexibility takes time.