Standing calf stretch

Wearing high heels and standing for long periods of time can tighten and shorten your calf muscles, which over time can actually cause lower back pain. This stretch helps keep you limber if you’re one of the many who wear heels regularly or stand all day. Try to find a moment several times during the day to stretch your calves (if you’re wearing heels, take them off first!).
To do this exercise, follow these steps:

1. Face a wall or sturdy surface and stand one foot away with your feet together.
2. Lean forward and place your hands directly on the wall in front of you.
3. Move your left foot back as far as you can while still keeping your heel on the floor.
4. Bend the right knee slightly but keep the left knee straight. Try to keep your toes pointing directly forward in line with your heel. The more you turn your toes outward, the less effective the stretch for your calf.
5. Take a deep breath in, and as you exhale, gently press your hips forward, keeping your left heel on the ground.
6. Hold the stretch for several deep breaths and then slightly bend your left knee without lifting your heel off the floor. By bending your knee you stretch an additional muscle in your calf, which is important for ankle flexibility.
7. Repeat this stretch with your right leg.

A few do’s and don’ts for this exercise:

• Do keep your toes and heel in line.
• Do keep your heel on the floor.
• Do breathe deeply and rhythmically throughout the stretch.
• Don’t round your back — keep your neck, shoulders, back, hips, and rear leg in one line.