<ul>
<li>Stand facing a wall with your hands pressed against it at shoulder height.</li>
<li>Place one foot slightly behind the other.</li>
<li>Keep both feet flat on the ground, toes pointing forward.</li>
<li>Bend your front knee while keeping your back leg straight.</li>
<li>Push your hips forward towards the wall, feeling a stretch in the calf of the back leg.</li>
<li>Hold the stretch for 20-30 seconds, keeping your back leg straight and your heel on the ground.</li>
<li>Return to the starting position and switch legs.</li>
<li>Repeat the stretch on the other side.</li>
<li>Perform 2-3 sets for each leg.</li>
</ul>