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1. Start standing on one leg on a stair or curb, with your heel hanging off the back.

2. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg.

3. Hold for 30 seconds.

4. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf.

5. Hold 30 seconds.

6. Switch legs, repeating twice on each side.

 

Rudi van Zyl