How to perform it

1. 1

   Stand facing a wall or sturdy object with your feet hip-width apart.

2. 2

   Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot.

3. 3

   Step back with your left foot, keeping your heel on the ground and your leg straight.

4. 4

   Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf.

5. 5

   Hold the stretch for 20-30 seconds, then release.

6. 6

   Repeat on the other leg.

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