1. Stand facing a wall with your hands at shoulder level against the wall.
2. Step one foot back, keeping it straight, and press the heel firmly into the ground.
3. The front leg should be slightly bent at the knee.
4. Lean forward into the wall, keeping your back straight, until you feel a stretch in the calf of the extended leg.
5. Hold the stretch for 20-30 seconds while maintaining steady breathing.
6. Release the stretch and switch legs to repeat on the other side.
7. Perform the stretch 3-5 times on each leg.
Reminder: Always perform stretches with controlled movements and avoid bouncing, as this can lead to injury. It's important to feel a gentle stretch; if you experience pain, back off to a more comfortable stretch.
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