2. Stretching Soleus
Stand and place both hands on a wall, with your feet about half a meter from the wall. Place one leg behind the other, heel down and slowly bend the knees while keeping heels on the floor until you feel a stretch in the calf of the back leg. Check you heel position, it should be in line with your toes, not turned inwards or outwards. Maintain the stretch for 15 sec and relax. Repeat 4 times on each side. Do this once a day.