Lying on your side with a towel roll or small pillow under your arm, bend your elbow to 90 degrees and lift your hand from your waist toward the ceiling as shown. Make sure to lower your hand back down toward your waist slowly.
Standing with the involved leg back on a slant board, keep your knee straight and lean against a wall and bring your hips forward until you feel a stretch in your calf on the involved leg. You should feel no pain, only a gentle stretch.
Hold this position for 30 seconds.
Repeat 3 times.
Perform this stretch 2 times per day.
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