Calf Stretch

1. Cross your left leg over your right, and hold the foot of your left leg at the ankle with your right hand.

2. Pull your toes slowly up toward the direction of the left knee, by applying pressure from your left hand.

3. You can apply more pressure, by placing your palm on the underside of your toes with your fingers running along the arch of your foot.

4. Exhale slowly while gradually increasing the pressure applied.

1. Cross one leg over the opposite knee.

2. Slowly pull the toes downward, by applying pressure from your fingers on the top of your toes while your thumb pushes upward against the ball of your foot.

Easy Calf Raise Down

1. Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance.

2. Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally.

This movement can be performed using either one or both feet.

1. Lie on your back, with one leg extended straight up, keeping the other leg bent, foot flat on the floor close to your buttocks.

2. Your partner will hold the leg straight, with one hand around your heel, while they apply downward pressure on the ball of your foot, aiming to bend it toward your knee.

3. While in the same position, your partner can also pull your foot upward, by placing one hand on the front of your foot and pulling upward, using the other hand to fix the heel in place.

4. Communicate with your partner, and keep your hands on the thigh of the raised leg to fix it upright.

1. Sit on the floor, keeping your back upright, with one leg straight, resting the other leg, ideally above the knee of the straight leg.

2. With a towel wrapped around the ball of the straight foot, exhale, pulling your toes toward you while pushing your heel away.

1. Kneel on all fours, with the tips of your toes in contact with the floor, just beneath your buttocks.

2. Exhale, pushing your buttocks backward while aiming to place the balls of your feet on the floor, brining your heels up to your buttocks.

Avoid wearing shoes for this stretch.

1. Stand with both feet flat on the floor, pointing forward, half a stride apart.

2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.

1. Stand with one leg bent, resting the toenails on the floor, and keeping the heel raised.

2. Exhale, gently pressing downward and forward with your toes, aiming to make an arch with the foot by dropping the heel toward the floor while keeping the toes in contact with the floor.

1. Stand with one leg bent, keeping your toes and the ball of your foot in contact with the floor.

2. Exhale slowly, pushing down on your toes while lifting the heel of your foot.

Easy Calf Correct Foot Position

Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor.

When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch.

Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.

This stretch is best performed utilizing a sturdy object to push against; a wall for example.

Moderate Heel Up

Develop the above stretch by beginning the stretch on your rear foot with your heel raised.

Exhale and slowly push the heel down to the floor. Slide the rear foot back a couple of inches and repeat the process again.

Concentrate on the stretch in the rear leg, whilst maintaining a good position in the front leg.

1. Hold a secure object with both hands together at waist height.

2. Keeping your hands fixed, slowly take your feet backward, keeping them shoulder-width apart, toes pointing toward your hands, with your feet flat on the floor.

3. Exhale, extending your buttocks backward, keeping your arms and legs straight.

4. Repeat again, aiming to point your feet toward each other.

1. Avoid this stretch if you suffer with any knee problems.

2. Elevate your feet with a rolled towel, and then slowly sit your buttocks back onto your heels.

3. Concentrate on keeping your knees and ankles together, with your feet pointing directly behind you.

4. While in this position, you can pull upward on your toes to increase the stretch along your shin.

1. Extend one leg forward, keeping it as straight as possible.

2. Apply pressure on the outside of the foot, aiming to turn your outer foot inward.

1. Slowly lean forward from the hips, aiming to hold each foot with both legs straight.

2. Exhale out, gradually turning your feet inward using your hands to apply sufficient pressure.

1. Stand with one foot crossed over the other, feet together and pointing forward.

2. Exhale, lowering your hands from your hips, down toward your front foot, allowing your upper body to bend from the hips.

3. Keep your legs straight throughout, inhaling and slowly returning upwards at the end of the stretch.

1. Slowly lean forward, placing both hands flat on the floor, one large stride away, bending your legs, if necessary.

2. Exhale slowly, aiming to straighten one leg, placing the heel down to the floor.

3. Inhale, then repeat the stretch on the opposite leg, this time pushing down on your toes, with the heel raised slightly off the floor.

Resting your hands on a raised platform will release the tension in the hamstrings.