<ul>
<li>Stand facing a wall with your hands placed on the wall at shoulder height and width.</li>
<li>Step one foot back, keeping it straight with the heel flat on the ground.</li>
<li>Bend the front knee slightly and press your back heel into the floor.</li>
<li>Lean forward slightly until you feel a stretch in the calf of the back leg.</li>
<li>Hold the stretch for 20-30 seconds, keeping your back leg straight and heel on the ground.</li>
<li>Switch legs and repeat the stretch on the other side.</li>
<li>Perform the stretch 2-3 times on each leg.</li>
<li>Ensure you keep your back straight and your hips facing the wall.</li>
<li>Breathe deeply and avoid bouncing during the stretch.</li>
</ul>