Stand and hold onto something for balance
lift your left foot and rotate foot and ankle 8-10 times clockwise, then 8-10 times counterclockwise
Repeat other side
Can also be done sitting
Stretches ankles and improves circulation
Stand a little way from a wall and lean on it with your hands
place your left foot in front of you, your leg bent. Your right leg straight behind you
slowly move your hips forward until you feel a stretch in the calf of your right leg
Keep your right heel flat and toes pointed straight ahead
Hold easy stretch 10-20 seconds
Do not bounce
Repeat with other lag
Stretches calves
From the previous stretch, lower your hips downward
Slightly bend your right knee, keeping your back flat
Keep your right foot slightly toed-in or traight, heel down
Hold 10 seconds
Repeat other leg
Stretches calves, Achilles area and ankles