- Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot.
- Place both palms on the wall. Bend your right knee.
- Lean forward, keeping the left leg straight and the left heel on the floor.
- Hold for
5 to 10 seconds. Repeat2 to 3 times, or as instructed. - Another technique is to hold the stretch 5 seconds and then, in stretched position, contract the calf muscle pushing into the wall for 5 seconds. Repeat 2 to 3 times.
- Switch legs and repeat.
Author: Michels, Karen
Author: Wheeler, Brooke
Online Medical Reviewer: Daphne Pierce-Smith RN MSN
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 09/01/2025
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Need Help? We're Here for You
Our Member and Recipient Services Team is here to help you understand your benefits, find care, or resolve concerns.
800-510-9132
Call NC Quitline
Need support to quit smoking, vaping, or to quit other nicotine products? You can receive support including medicines free of charge:
800-784-8669
Schedule Transportation
Need transportation to a doctor's office, pharmacy, or other covered healthcare service? Contact us to arrange your ride.
800-510-9132
Provider Directory
Need to find a provider like a Primary Care Physician, Specialist, OB/GYN, or a Psychiatrist?
Provider DirectoryRelated Articles
Self-Care for Strains and Sprains
Most minor strains and sprains can be treated with self-care. But if you have torn tissue or damaged blood vessels, nerves, or bones, be sure to call your healthcare provider.
The Side-Bend Stretch: A Gentle Exercise
Follow these step-by-step instructions for the side-bend stretch. This exercise stretches and strengthens the intercostal muscles, which help support the ribs.
Hip Safety: Getting Into and Out of Bed
After hip replacement surgery, getting in and out of bed can be difficult. These instructions can help.
Ankle Dorsiflexion/Plantarflexion (Flexibility)
This exercise helps improve flexibility in the ankles.
