The Achilles tendon, calf muscle and hamstring muscles are in a kinetic chain. They connect the ankle, the knee and the hip. A good stretch helps these muscles and joints. Here is a simple technique for this. The posture also helps the arms and the trunk.
METHOD:
☞ Sit on your heels facing the wall; keep a blanket below the knee
☞ Position the knees about three feet from the wall
☞ Stand on your knees, stretch the feet and tighten the calf muscles
☞ Stretch the arms and press the wall with both palms
☞ Position the palms slightly above the level of your head
☞ Stretch your right leg against the wall
☞ Keep the right foot inclined, pressing the feet against the wall
☞ Pull the right kneecap and push the root of the thigh down
☞ Keeping the arms straight, stretch the trunk and bend forward from the hips
☞ As you inhale slowly, the abdominal cavity should expand
☞ As you exhale slowly, the abdominal cavity should contract
☞ Stay for about 30 to 60 seconds
☞ Slowly come back
☞ Change side and repeat