Keep your foot pointed straight forward as you slide your knee forward. Maintain your heel on the ground. You should fell stretch in the Achilles tendon or lower calf. Hold for thirty seconds and repeat three times

Place the foot you are stretching on a wedge board or inclined board. Keep your foot pointed straight forward as you slide your knee forward and keep your heel on the ground. A vigorous stretch should be felt in the Achilles tendon. Hold for thirty seconds and repeat three times.