get into a long split squat stance. You should be able to get the front shin in a vertical position and the back heel down. If your calf is too tight then it’s ok to be on the ball of the foot of the back leg. The back foot is turned out no more than 45 degrees. Turn the hips so that the belly button faces forward. Now reach into the air with the hand on the same side of the leg that is back; bend the wrist so that the palm is facing up, as if you were a waiter holding a tray above your head. You can slightly side bend away from the side stretching to add to stretch. Hold position actively but stay as relaxed as possible, breathing in and out of nose. Hold for 1 minute. Do at least once per side, and ideally twice.