Calf
The gastrocnemius and soleus muscles of the calf are the unsung heroes of climbing performance. These muscles provide support for the never-ending edging, smearing, jamming, and front pointing that carries most of our weight up the rock. Stretching these workhorse muscles before and after every climbing session should be considered mandatory—it will improve performance and recovery, respectively.
1. Starting down on all fours, lift your knees off the floor and press your hips toward the ceiling to attain an inverted-V body position.
2. Relax one leg and bring it slightly forward while the other leg remains straight.
3. Press the heel of the straight leg down so your entire shoe sole is in contact with the floor. You will begin to feel light tension in your calf muscles.
4. Increase the stretch by shifting your hips forward. Hold this for twenty seconds, then lift your rear heel off the floor for a few seconds of relaxation.
5. Again press your heel back to the floor to produce a secondary stretch for thirty to sixty seconds. Maintain heel contact with the floor throughout.
6. Repeat with the other leg.
