Starting Position: Sit on a mat/floor with your legs extended in front of you and your knees straight. Wrap a resistance band / rubber tubing around the sole of your foot, anchoring it securely and hold it in both hands. Sit up tall. Try to make your torso vertical to the floor and your head aligned with your spine. Engage your abdominal muscles to stabilize your spine.
Gently exhale and slowly pull the band towards you, pulling your toes toward you. This should create a stretch through your calf. Push your heel away from you to increase the intensity of the stretch.
Continue to pull the band to the point of tension in the stretch, but do not bounce or push to a point of pain. Hold this position for 15 - 30 seconds. Relax and return to the starting position. Repeat 2-4 times. Change sides and repeat.
Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions, holding the stretched position for 1 - 2 seconds.
By bending the knee slightly, this stretch will now target the Soleus muscle (the other calf muscle)