Place your hands on the wall and one foot slightly in front of the other, making sure both feet point directly straight ahead. Put all your weight on the back foot.
Now roll your back foot slightly to the outside to elevate your arch a little (supinate slightly). Lift your toes a little to lock this position in place. Keep your knee straight.
Now slightly bend the forward knee, moving your hips toward the wall, while keeping your hips in line with your shoulders (don't bend at the waist). Don't stick your butt out! You should begin to feel a GENTLE stretch or pulling sensation in the calf muscle of the back leg - just below the knee. If you feel discomfort in the Achilles tendon or arch of the foot, ease up a little.
Hold the position for 15-30 seconds, then switch sides.
- All your body weight should be on the back foot
- Keep your heel down
- Lift your arch slightly and lock that in place by lifting the toes
- Back leg should be straight
- Stretch only to the point of a pull, never pain.