Squat to Toe Plantar Flexion Stretch

1. Starting Position:
- Stand with your feet hip-width apart and your toes pointed slightly outward. Ensure your weight is evenly distributed on both feet.

2. Squat Down:
- Bend your knees and lower your hips back as if you are sitting in a chair. Keep your chest up and your back straight. Try to bring your thighs parallel to the ground, or lower if you can.

3. Hand Position:
- As you squat down, extend your arms forward to help keep your balance. Your hands should be shoulder-width apart.

4. Heel Position:
- Keep your heels flat on the ground throughout the movement. If your heels want to lift, try widening your stance slightly.

5. Hold the Squat:
- Once you are in the squat position, hold it for a few seconds. Focus on keeping your back straight and engaging your core muscles.

6. Transition to Toe Stretch:
- From the squat position, lean forward slightly while keeping your hips low. Try to lift your toes up off the ground and reach them with your hands. This will help stretch the plantar muscles in your feet and calves.

7. Return to Starting Position:
- Slowly lower your toes back to the ground. Push through your heels and rise back up to the standing position, ensuring to keep your back straight as you stand up.

8. Repeat:
- Repeat this exercise for 5-10 repetitions or as desired. Make sure to breathe steadily throughout each repetition.

Tips:
- If you feel any discomfort in your knees, try reducing the depth of your squat.
- Keep your movements controlled to maintain balance and reduce the risk of injury.