HOW: Get set-up standing with a wall in front of you and place your hands on the wall. Take a step backwards with the side you plan to stretch, have that foot facing 12 o'clock the entire time with the heel flat on the ground. Start out by having the front foot facing 12 o’clock then lean and shift your weight forward until you feel a stretch in the calf of the foot that is behind you, then repeat by stepping with the front foot to 10 o’clock and shift your weight in that direction, then 2 o’clock, then repeat
FEEL: You should feel a stretch in the calf of the foot that is behind you and depending on the direction you're shifting your weight to - you will feel the stretch on the inside or outside. You shouldn’t feel pain or a pinch in front of your ankle.
COMPENSATION: Be sure to keep your back foot facing 12 o’clock, do not let your foot turn out or in. Try to keep your heel down.
