Its pointless performing any of these stretches if you have not warmed up your muscles by simple aerobic exercises.
Warm muscles are more pliable and will simply be able to stretch, whilst cold muscles will be tight, hence why a lot of soft tissue muscular injuries are caused within the first 5 minutes of exercise.
Over exertion without a correct warm up and stretch can and often will cause a muscle to be pulled / torn. This is one of the main reasons why aerobic class instructors in gyms will not allow people to enter late.
Warm the muscles through blood flow - not by simply rubbing them or wearing warm clothing.
For best results, push against a wall.
Easy Calf Correct Foot Position
When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch.
Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.
1. Stand with both feet flat on the floor, pointing forward, half a stride apart.
2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.
The next page will show you how to stretch your hamstring and quadricep muscles, those of your upper thigh.