Stand facing a wall, about an arm's length away from it. Extend your arms in front of your shoulders to place your hands flat on the wall. Leaning in to the wall, step both feet backward, heels lifted away from the floor.
Keeping your arms straight, abs engaged, and body in a straight line, slowly lower your heels toward the floor until you feel a stretch through the calves.
Breathe deeply and hold for 10-30 seconds.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the shoulders relaxed away from your ears. The more your lower your heels to the floor, the deeper you will feel this stretch.
Muscles Stretched: Calves