- 1). Stand an arm's length away from a solid object such as a wall or a tree.
- 2). Place your palms flat against the surface.
- 3). Take a step or two backwards, so that much of your weight is pressed against the wall or tree.
- 4). Stand on just your left leg, keeping your knee locked and your heel on the ground.
- 5). Place your right foot on your left ankle.
- 6). Let your hips drop toward the ground until you feel your upper calf stretching. If you don't feel the stretch, try taking another step backwards.
- 7). Hold this position for 10 to 12 seconds.
- 8). Switch from your left leg to your right leg.
- 9). Repeat the stretch.
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