1 - Begin in a kneeling position on a mat or soft surface with one foot placed flat on the ground in front of you, knee bent at approximately 90 degrees.
2 - Place both hands on your front knee or on the ground for balance and support.
3 - Slowly drive your front knee forward over your toes, pushing it as far as possible without lifting your heel off the ground.
4 - Hold the stretched position for 20-30 seconds, feeling the stretch along your ankle and lower calf.
5 - Return to the starting position and repeat on the opposite side.
