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Step 1
Stand facing a wall and place both of your palms against it.
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Step 2
Step back with one foot so that it's a couple of feet away from the wall. Your other foot should be positioned halfway between the wall and the rear leg, with your knee slightly bent. The rear leg is the one that will be stretched.
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Step 3
Lean slightly into the wall and tuck in your buttocks. Then, bend both knees slightly as though you're squatting or beginning to sit down. You'll feel a stretch deep in your back calf muscle.
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Step 4
Keep both heels on the ground as you stretch. Throughout the move your back should remain straight and at a 90 degree angle from the wall.
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Step 5
Hold the stretch for 10 seconds. You should avoid bouncing up and down, as it may strain your muscles or cause injury. Instead, focus on holding one long, steady stretch for the count of ten. If you begin to feel uncomfortable or experience pain, stop performing the soleus stretch immediately.
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Step 6
Perform your stretching exercises before and after cardiovascular activity. You can also stretch in between sets while strength training.
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Step 7
Consult your doctor or a fitness trainer if you have questions about this or any other stretching exercises you'd like to incorporate into your exercise routine.
