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Stand facing a wall, about 12 inches away from it. Extend your arms in front of your shoulders to place your hands flat on the wall, keeping the elbows bent. Lift your left foot and flex at the ankle to "pop" your toes up toward the ceiling. Place the sole of your left foot onto the wall and your heel on the floor.
Gently lean forward into the wall to enhance the stretch that you feel in the calf of the front leg.
Breathe deeply and hold for 10-30 seconds. Switch sides.
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 you flex at the ankle and lean into the wall, the deeper you will feel this stretch.
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