Get a Good Sleep without calf pain or discomfort!

Description: Usually, in middle and old age, there will be calf pain or discomfort while sleeping or resting due to adhesions/ knots in the calf, which results in tightness as well. Therefore, before sleeping, a 2-minute release of knots at the calf by a stand-roller is advised, as shown in the video. Stand roller is available on Amazon; the link for the same is available down.

Method of calf stretching:
Calf stretch-
1. Find a clear wall space where you can comfortably stand upright.
2. Stand facing the wall, about arm’s length away. Place your hands on the wall at shoulder height, with your palms flat against the wall.
3. Take a step back with one foot, keeping your heel flat on the ground and your toes pointing straight ahead. Your other foot should remain forward.
4. Keep your back leg straight, and gently lean your hips toward the wall. You should feel a stretch in your calf muscle of the back leg. Make sure your back heel stays on the ground throughout the stretch.
5. Hold the stretch for about 20-30 seconds while breathing evenly and deeply.
6. Slowly release the stretch by bringing your hips back to the starting position.
7. Switch the legs and repeat the stretch on the other side.