How to do it
Press your sitting bones into the floor and lengthen through the heel.
- 1
Sit on the floor with your legs extended in front of you.
- 2
Loop a rope around the ball of one foot and hold the ends with both hands.
- 3
Gently pull on the rope to draw the toes towards you, feeling a stretch in the calf muscle.
- 4
Hold the stretch for 20-30 seconds, then switch to the other leg.
Expert tip
Maintain a slight bend in the knee of the leg being stretched to target the soleus muscle effectively.
Common mistakes
- ✕Rounding the spine while pulling the rope
- ✕Yanking the rope with sudden force
- ✕Letting the ankle roll outward