Seated Calf Raise on a Chair
1. Positioning:
- Sit on the edge of a sturdy chair with your feet flat on the ground about hip-width apart.
- Keep your back straight and shoulders relaxed.
- Ensure that your feet are at a comfortable distance from your body, allowing for movement.
2. Starting Position:
- Position the balls of your feet on the edge of the chair. Your heels should hang off the edge, leaving a little space.
- Your knees should be at a 90-degree angle and aligned with your feet.
3. Movement:
- Engage your core and keep your upper body still.
- Slowly raise your heels off the ground by pushing through the balls of your feet.
- As you lift your heels, squeeze your calf muscles at the top of the movement.
- Hold the top position for a second.
4. Return to Starting Position:
- Gradually lower your heels back down towards the ground to return to the starting position.
- Make sure to control the movement and avoid bouncing.
5. Repetitions:
- Aim for 10-15 repetitions.
- Rest for 30 seconds to 1 minute before repeating for 2-3 sets.
Tips:
- Focus on smooth and controlled movements.
- Keep your feet together to maintain balance.
- If necessary, use a wall or chair back for stability.
- Listen to your body and do not push through pain; stop if you feel discomfort.
