For a deeper stretch, use a curb, stair, or ledge. If you have weak Achilles tendons, use a wall instead of a ledge, as shown in the picture.
- Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.
- Hold for about 30 to 45 seconds, then alternate with your other foot.
- You can also do this stretch using a curb or step and hanging your heels off the ledge.
Repeat with a bent knee.
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