Foot-SMR

A intermediate stretching exercise for the calves, done with a other equipment.

Main muscles: Calves
Equipment: Other equipment
Level: Intermediate
Movement: Static

How to do the Foot-SMR

This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.
Press down firmly, rolling across the arch of your foot. Hold for 10-30 seconds, and then switch feet.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Foot-SMR

Questions

What muscles does the Foot-SMR work?

Mainly the calves.

Is the Foot-SMR good for beginners?

It's rated intermediate. Beginners can build up to it with Seated Calf Stretch first.

What can I do instead of the Foot-SMR?

Good alternatives that train the calves: Anterior Tibialis-SMR, Peroneals Stretch, Posterior Tibialis Stretch or Calves-SMR.

How many sets and reps of the Foot-SMR should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).