Calf Rope Stretch Exercise


The Calf Rope Stretch Exercise is a great way to stretch out your Achilles tendon and lengthen the muscles in your calf.

The Calf Rope Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Calf Rope Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires a rope.  You can get specialised stretch ropes, but a skipping rope is fine.


  • Start by lying in a supine position (on your back, face up), with one leg straight and held in air, with a rope wrapped around your foot.
  • Actively pull your toes towards your shin as far as you can, and then gently pull on the rope to assist the stretch.
  • Exhale and hold for 2 seconds.
  • Relax and then repeat for the desired number of repetitions.
  • Repeat with the other foot.

Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes.

You should feel it stretching your Achilles tendon.


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