Stretch against a wall. Ensure that throughout this exercise that you maintain an upright posture. Stand  with a stride, the leg to be stretched is placed behind you. Keeping the knee straight on the leg that you are stretching, lunge forwards until you feel a stretch tension in your calf or knee. Hold this stretch for 20-30 seconds.

How many how often?

Try doing 3 to 5 exercises at a time, in 2 or 3 sets, with a short rest in between. You can repeat this again in the day. If you find this helpful it can be done at intervals in the day depending on your pain and stiffness.

What is the benefit of this exercise?

This exercise mainly stretches the large calf muscle and it will stretch the front of your hip. The calf can be tight as the tissues in the back of the leg loose condition as hip mobility fails.

What can I expect to happen?

You may feel a stretch in your calf and the front of your hip. You might feel a little low back ache. All of this is normal. After getting used to the exercise, you might find that your walking feels easier.

Works best with?

Hip abduction, hip flexion, bridging, hip extension, calf raises.