Hold: 10-30 seconds
Rest: No rest needed
Starting position: Lie on your back with both knees bent and feet flat on the floor.
Movement: Hold your right leg with both hands behind the thigh. Lift your right foot toward the ceiling as you extend your knee. Straighten the leg as much as possible without locking the knee. As you do so, flex the ankle to stretch the calf muscles. Hold. Repeat with the left leg. This is one rep. Continue alternating leg positions until you finish all reps.
Tips and techniques:
- Stretch the leg extended toward the ceiling to the point of mild tension without any pressure behind the knee or any pain.
- Relax your shoulders down and back into the floor.
- Breathe comfortably.
Too easy? Stand upright and extend one leg straight in front of you with your foot on a chair or counter. Flex your ankle. Hinge forward from the hip while maintaining a neutral spine. Finish all reps, then repeat with other leg.