If you don’t have a wall to stand at, just bring one leg forward, bend at the knee, and continue.
You should feel the stretch in your back leg when you are in this position.
Return to the starting position, and repeat with the other leg.
Keep your other leg out in front, or pulled up closer to you—whatever’s most comfortable.
Your toes should point back toward your body, but don’t pull so much that it hurts. You can also use an exercise band or towel wrapped around the ball of your foot instead of your hands.
Return to the original position when you’re done, and repeat with the other leg. Repeat two or three times for each leg.
The force of your hands should be enough to keep your leg from straightening. Don’t push or pull so hard that it hurts.
You should feel a slight stretch. Hold the position for a few seconds, then repeat on the other side.
Repeat on the opposite side if needed.
Hold onto the back of a chair. Raise yourself up on your toes. Hold the position for five seconds. Lower your feet back down (without holding onto the chair, if you can).
