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Ease your muscles into the stretch, then hold for 10 seconds.

3. Calf. Stand 1-1.5m away from a wall. With your legs and back straight, feet flat on the floor, toes pointing forwards, lean towards the wall, keeping your legs and back in line with each other.

4. Front of thigh (quadriceps) and hip. Standing on one leg, bend the opposite leg back towards your bum. Keep your hips facing forwards and your thigh straight. Repeat on the other side.