Stand facing a wall, one foot a good step behind the other. Press into the wall, front knee bent, and feel a stretch through the back heel. Place the ball and toes of the front foot on the wall and bend that knee to stretch the lower calf. Take the same foot to its buttock and hold, knees together. Turn your back to the wall, extend the same leg forward (toes raised), bend the standing leg and pivot forward to feel stretch at the back of the thigh. Repeat on the other leg.