Stand facing a wall. Hold the wall with both hands. Place the leg to be
stretched behind you. Point both feet straight ahead at the wall. Bend
the forward knee and straighten the posterior knee. Keep both feet flat
on the floor at all times. If you don't feel much of a stretch, try placing
the rear leg further back. Repeat on other leg.
Soleus Stretch
Stand facing close to a wall. Keeping the upper body completely vertical
and the hips extended, bend your ankles (dorsiflexion) so that the upper
body is located anterior of your feet, obtaining a maximum stretch on the
posterior lower ankle (Achilles tendon).
Regarding Technique:
Maintain stretch for 60 seconds on extremity. Approximately every 20 seconds,
push down with the toes of the leg you are stretching, then try to lean
farther forward into the stretch. This is known as the contract-relax technique
of stretching, and this stimulates muscle stretch-reflex to relax, permitting
you to obtain a better stretch with less discomfort.
