Instructions: Using a stair on a stair case, or something to elevate you off the floor a few inches. Place your
toes and the balls of your feet at the edge of the stair case. Place your feet
shoulder width apart or few inches narrower. Point your toes forward. Hold onto the staircase railing or something
to keep your balance. Next,
moving only your feet and ankles, lower your heels towards the floor until you reach a comfortable
stretch. Raise yourself back up as high as you can go onto your toes. Pause for one second and
hold, contracting your calves. Repeat for the number of reps assigned.
Don't jerk yourself up. Use a slow controlled movement. Don't bounce yourself up as you lower
your heels. Use control, this will prevent injuries.