Movement: Stand facing a wall or other sturdy support and place your arms against it for stabilization. Bring the off leg forward in line with your chest, and gently step the leg to be stretched backward keeping the heel flat to the ground. Gently elevate the toe and forefoot of the leg to be stretched against the wall, and lean in slowly to increase the stretch.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.