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. 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 for 3-5s, then repeat by stepping with the front foot to 10-11 o’clock and 1-2 o’clock and again holding for 3-5s. Repeat as prescribed
FEEL: You should feel a stretch in the calf of the foot that is behind you, specifically behind and below your knee and potentially right above your ankle. 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.