Stand upright with feet hip-width apart
Reach one foot slightly forward and keep the heel on the floor
Bend the back knee slightly while keeping the front leg straight
Lean forward from the hips until you feel a gentle calf stretch
Hold the stretch for 15 to 30 seconds
Switch legs and repeat
Sit on the floor with one leg extended straight
Bend the other leg so the sole of the foot rests against the inner thigh
Reach toward the toes of the extended leg
Keep your back straight and hold for 15 to 30 seconds
Switch legs and repeat
Lie on your back and bring one knee toward your chest
Hold the shin or back of the thigh
Keep the other leg relaxed on the floor
Hold for 15 to 30 seconds
Switch legs and repeat
Stand and hold a wall or chair for balance
Bend one knee and bring the heel toward your buttocks
Grab the ankle or foot and keep the knees close together
Hold for 15 to 30 seconds
Switch legs and repeat
Sit with the soles of your feet together
Let your knees drop outward
Hold your feet and gently lean forward
Hold for 15 to 30 seconds
Keep breathing steadily during each stretch
Avoid bouncing or forcing the stretch
Stop if you feel sharp pain