Set-up: Begin by facing a wall with one foot in front, with the toes touching the wall.
Movement: Keeping the heel on the floor, gently rock forward to touch your knee to the wall. Make sure the knee tracks over the middle toes and not laterally to either side. If this is easy, slowly move back the lead foot until you feel a good stretch, again making sure to keep the heels on the floor while still bringing the knee to the wall.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.