Stand with your feet together, then step back with one foot. Push into the heel and bend your other leg slightly.

Keep your back straight, your stomach tight, with feet facing forwards, and heels on the floor.

Imagine a straight line running from your back heel to your head.

Hold the position for 30 seconds. Feel the stretch in your calf.

Repeat the stretch with your other leg.

You can intensify the stretch by moving your rear foot slightly back. Push into the heel and hold for a few seconds.

You may also perform this stretch with you body one meter from a wall, and your hands on the wall. Keep your arms straight for support. Push your hips forward and bend your legs slightly till you feel the stretch in your calf.

Watch out

Keep your back straight and your stomach muscles taut.

Breathe gently. Do not hold your breath.