Standing Hamstring & Calf Strap Stretch

1. Setup:
- Stand upright with your feet hip-width apart.
- Hold the resistance band or strap in both hands.
- Loop the band around one foot, keeping the foot flat and pressing down gently.

2. Positioning:
- Maintain a slight bend in your standing leg.
- Keep your back straight and your shoulders relaxed.
- Engage your core for stability.

3. Stretching:
- Slowly extend the leg with the band upward while keeping your knee straight.
- As you lift your leg, lean slightly forward from your hips while maintaining a flat back.
- You should feel a stretch in your hamstring and calf of the elevated leg.

4. Hold:
- Hold the position for 15 to 30 seconds, breathing deeply and relaxing into the stretch.
- Avoid bouncing or forcing the stretch; it should feel comfortable but not painful.

5. Release:
- Slowly lower your leg back to the starting position.
- Switch the band to the other foot and repeat the stretch on the opposite leg.

6. Repetitions:
- Aim for 2 to 3 sets on each leg, holding the stretch for the recommended duration.

Tips:
- Focus on your breathing to help deepen the stretch.
- If you feel any discomfort, reduce the height of your leg or ease off the stretch until comfortable.