Gastrocnemius stretch off step (Gastrocnemius stretch, heels off step, standing beside chair)

Stand up straight on a step.
You can hold onto a support if you need this for your balance.
Bring your heels back off the edge of the step.
Keep the ball of your feet on the step and lower your heels down until you feel a stretch in your calf muscles.
Your knees should be straight as you hold this position.
Lift your heels up or step forward to finish the stretch.