Hold: 10-30 seconds
Rest: No rest needed
Starting position: Stand up straight in front of a wall with your arms extended at shoulder height.
Movement: Place your hands on the wall. Extend your right leg straight back and press the heel toward the floor. Let your left leg bend as you do so. Hold. Return to the starting position, then repeat with your left leg. Continue alternating feet until you finish all reps.
Tips and techniques:
- Stretch to the point of mild tension, not pain.
- Hold a full-body lean from the ankle as you stretch.
- Maintain neutral posture with your shoulders down and back.
Too easy? Try to move the heel farther back without lifting your heel off the floor. This increases the stretch.