Wall calf stretch

With your hands on a wall and your back leg straight, heel down, stretch the calf and improve ankle mobility.

How to do it

1. 01Stand facing a wall with your hands on it at shoulder height.
2. 02Step one foot back a long step, toes pointing straight at the wall and heel on the floor.
3. 03Keep the back leg straight, bend the front knee and move your hips toward the wall until you feel a stretch in the back calf, never a sharp pain.
4. 04For the second half you can bend the back knee slightly to move the stretch into the lower calf.
5. 05Breathe steadily; finish one side, then switch legs.

Common mistakes

• Back heel lifting — shorten the step until the heel stays down.
• Back foot turning out — point your toes straight at the wall.
• Sagging through the lower back — lightly brace so you stay straight from head to back heel.