Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Tibialis stretch
2 sets · 25s hold
Sit on feet (toes pointed). Gentle pressure.
Steps
Kneel or sit back with toes pointed.
Rest weight gently onto the feet.
Keep the pressure light.
Breathe slowly.
Come out if the ankles feel pinched.
Cues
Gentle pressure.
Toes pointed.
Breathe slowly.
Common mistakes
Dropping full weight too quickly.
Ignoring ankle pinching.
Forcing the knees into discomfort.
2. Calf stretch (straight leg)
1 set · 30s hold
Heel down, back leg straight
Steps
Step one foot back.
Keep the back leg straight.
Press the back heel into the floor.
Point both feet forward.
Lean gently until the calf stretches.
Cues
Heel down.
Back leg straight.
Toes forward.
Common mistakes
Turning the back foot outward.
Lifting the heel.
Pushing into sharp pain.
3. Calf stretch (bent knee)
1 set · 30s hold
Same position, slight knee bend (targets soleus)
Steps
Step one foot back.
Keep the back heel down.
Bend the back knee slightly.
Keep the toes pointing forward.
Lean gently until the lower calf stretches.
Cues
Heel down.
Back knee bends.
Gentle pressure.
Common mistakes
Letting the heel lift.
Turning the foot outward.
Dropping into the knee instead of the ankle.
4. Quad stretch
1 set · 30s hold
Hold ankle, stay upright, knees together
Steps
Hold support with one hand.
Bend one knee and catch the ankle.
Bring the heel toward the glute.
Keep knees close together.
Gently tuck the pelvis and breathe.
Cues
Knees stay close.
Pelvis gently tucked.
Use support.
Common mistakes
Pulling the knee far behind the hip.
Arching the lower back.
Forcing the foot if the knee feels pinched.
5. Hamstring stretch
1 set · 30s hold
One leg forward, hinge at hips, keep back straight