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Exercise handout — move better, feel better.
Towel Dorsiflexion Stretch
Use a towel around the forefoot to gently stretch the calf and improve dorsiflexion. Gentle stretch appropriate for early rehabilitation.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- towel
No equipment? Try: Yoga strap, Belt, Resistance band
Dosage
2
Sets
30 sec
Reps / Time
30 sec
Rest
30 sec hold
Tempo
Step-by-Step Guide
Set up
- Sit on floor with leg extended straight
- Loop towel around ball of foot
- Hold towel ends in both hands
- Keep knee straight
No image for this step. Follow the written instruction.
Step 1 of 4
Gently pull towel toward your body
No image for this step. Follow the written instruction.
Step 2 of 4
Feel stretch in calf muscle
No image for this step. Follow the written instruction.
Step 3 of 4
Hold at comfortable stretch (not pain)
No image for this step. Follow the written instruction.
Step 4 of 4
Release and repeat
Breathing
- Inhale before pulling
- Exhale as you pull and hold
- Breathe deeply during hold
Form Cues
- Pull gently - no forcing
- Keep knee straight for gastrocnemius stretch
- Stop at mild-moderate stretch sensation
- Breathe and relax into stretch
Common Mistakes to Avoid
- Pulling too hard
- Bending the knee
- Holding breath
- Bouncing the stretch
Safety Information
Avoid if acute Achilles tendon injury. Stop if sharp pain.
Progressions
Longer holds (45-60 sec), add gentle pulses
Regressions
Shorter holds, less pull, slight knee bend
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.