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- Stand facing a wall, arms's length away.
- Place hands on wall.
- Step back with the leg to be stretched.
- Bend the forward knee.
The knee of the stretching leg should be slightly bent.
- Begin the stretch by driving the heel of rear foot to the ground.
- If your heel cannot touch the ground or if pain is felt, you have stepped back too far. Move up a little until a
moderate stretch can be achieved.
- Apply pressure by pushing the ball and toes of the rear foot into the ground without raising your heel off the
ground.
- Apply pressure for a slow count of 10.
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- Relax, straighten back knee and step back a little farther.
- Repeat application of pressure and relaxation two or three times.
- Repeat the process for the other leg.
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