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High sitting dorsiflexion

Lying down or slightly reclined with a rolled-up blanket under your ankle so that the back of your knee is off the bed; straighten your knee as fully as possible.
image of outstretched leg with a towel underneath the ankle

Hold for 5 seconds.

Repeat 10 times.

To increase the stretch on the calf, wrap a rolled-up sheet or large towel around your foot, holding the two ends in your hands. Pull the two ends so your foot is pulled towards your head.
image of outstretched leg with a towel wrapped around the foot

Hold for 5 seconds.

Repeat 10 times.