Pain Free Working
Exercises

3 Exercises to Relieve Calf Tightness

Do you ever feel tightness in your calves whenever you sit for long periods of time? It’s one of the many side effects of a desk job, but it can easily be relieved with some stretching throughout the day. Obviously, the best form of exercise is actually leaving your desk, but while you’re doing something mindless, like reading emails or data entry, you might as well do these exercises while at your desk.

Calf Lifts

Start by sitting at the edge of your seat, with a straight back and feet flat on the ground. Keeping your toes and balls of your feet on the ground, slowly lift your heels to stretch your calves. Push the ground with your toes. Hold this position for 10 seconds, then bring your heels back to the ground. Repeat for three reps.

Calf Stretches

Sit upright and feet flat on the floor, with your knees at 90 degrees. Instead of lifting your heels, this time, keep your heels on the ground and slowly lift your toes. Push the ground away with your heels, and bring your toes as close to your shins as possible. Hold for 10 seconds, and release toes back to the ground. Repeat for 3 reps.

Extended Calf Stretches

Begin with the same starting position as the others. Stretch your right leg out in front until straight, with your right heel on the ground. Bring your toes toward your shin. Hold the position for 20 seconds, then release and return to sitting with knees bent and feet flat on the ground. Repeat on the left side.

Sheena Bergado

Sheena first met Tricia on a back pain support forum. After becoming online friends they launched PainFreeWorking.com in 2019. Due to suffering from upper back and shoulder pain, Sheena vows to find the best ergonomic office equipment in the Philippines to help fellow desk workers.