Standing calf stretch

This stretch is great for anyone who has to stand for extended periods of time at work during the day. Stretching your calf muscles before bed helps prevent leg cramps that can happen during the night.
To do this exercise, follow these steps:

1. Face your bed, and stand an inch or two away from your bed with your feet together.
2. Bend forward and place your hands directly in front of you on your bed.
3. Move your left foot back (about the distance of shoulder-width apart), keeping your foot as flat as possible 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 will be.
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.
7. 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.
8. Repeat this stretch on 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. Try to keep your back straight and press your hips forward.