Calf Stretch with Rope

Stand

Squat

Lie face up and loop the band over the ball of your foot

Keep your leg straight or with a slight knee bend to target the soleus

Gently pull on the band to flex your foot back toward your shin (dorsiflexion)

Hold without bouncing â€” this is a static stretch

Breathe steadily and relax deeper into the stretch with each exhale

Instructions

Step-by-step technique

Lie face up on the floor and loop a resistance band or yoga strap over the ball of one foot.

Hold both ends of the band with both hands.

Extend your leg straight up, then bend your knee slightly to target the deeper soleus.

Gently pull on the band to flex your foot back toward your shin (dorsiflexion).

You should feel a stretch through your calf and Achilles tendon.

Hold for 20â€“30 seconds, breathing steadily.

On each exhale, gently pull the band a little more to deepen the stretch.

Release, switch feet, and repeat on the other side.