HOW: Begin in a seated position with one foot resting on a slider/towel. From this position, slowly slide your heel back as if tucking your foot under the chair. Keep your heel flat against the ground as you slide back to encourage ankle dorsiflexion as tolerated.
FEEL: You may feel a gentle stretch through the calf muscles or some pressure in the front of the ankle joint as you get to the end range of your ankle dorsiflexion.
COMPENSATION: Avoid letting the heel come up off the ground as you slide your foot back.