from a wall or vertical surface. facing the wall, place your right foot close to the base of the wall. keeping your left heel on the ground, lean towards the wall until you feel the stretch in the calf of your left leg. (note: you may need to experiment with different distances from the wall in order to stretch the calf muscle.) hold for 20 - 30 seconds. switch legs and repeat.
standing or seated, raise your right arm above your head, bend your elbow so your right hand is touching your right should blade. with your left arm, gently push your right arm backwards. feel the stretch along the back 