thanks Lizzie, Virginia and Bobert for sharing the exercises. Here's another one.

My doctor told me to stand about 3 feet from a wall, put both hands on the wall, then bend the arms at the elbow so you lean into the wall. Lift one leg to relax it and keep the other in place. This stretches the calves of the leg.

NEVER BOUNCE.

And make sure your shoes won't slip out from under you.

If you prefer, you can stand one meter from the wall rather than 3 feet.