1. Sit on the floor with your legs extended straight in front of you.
2. Ensure your knees are straight and your toes are pointing up towards the ceiling.
3. Reach forward with both hands and try to grasp the balls of your feet, or as close as you can get while keeping your knees straight. If you cannot reach your toes, use a towel or strap around your feet to aid the stretch.
4. Pull gently on your feet to increase the stretch in your calf muscles. You should feel a stretch along the backside of your lower legs.
5. Hold the stretch without bouncing for 15-30 seconds while breathing deeply. It's important not to force the stretch to the point of pain.
6. Release the stretch and repeat it 2-3 times, as necessary.
When performing this stretch, it's important to focus on keeping the stretch gentle and avoid bouncing, which can cause muscle strain. Always be aware of your body's limitations and ease into the stretch to prevent injury.
---
