Starting Position: Assume a seated position with legs extended in front of you without bending your knees. Wrap a resistance band / rubber tubing around the sole of your foot, anchoring it securely and hold it in both hands. Sit upright (i.e., trunk vertical) with your head aligned with your spine. Stiffen (“brace”) your abdominal muscles to stabilize your spine.
Gently exhale and slowly pull the band towards you, moving your ankle into dorsiflexion (pointing your toes towards you), this should create a stretch through your calf, push your heel away from you to increase the intensity of the stretch.
Continue to pull the band to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds then relax by returning to your starting position and repeat 2-4 times. Repeat with the opposite leg.
Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions, holding the stretched position for 1 - 2 seconds.
By bending the knee slightly, this stretch will now target the Soleus muscle (the other calf muscle)