1. Find an elevated surface or step that is stable. You can use a stair or a specially designed calf block at the gym.
2. Stand with the balls of your feet on the edge of the step, ensuring that the arch and heels of your feet extend off the edge.
3. Grip the railing or a stable object for balance if necessary.
4. Slowly lower your heels down below the level of the step to increase the stretch in your calf muscles. You should feel a gentle pulling sensation, but it should not be painful.
5. Hold the stretch position for 15-30 seconds, depending on your comfort level and the intensity of the stretch.
6. Slowly raise your heels back to the starting position.
7. Repeat the stretch 2-3 times, or as directed by a fitness professional.
Make sure to perform the stretch with controlled movements and never force your muscles into a painful position. It's important to breathe steadily while holding the stretch and to both sides equally if doing one leg at a time.
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