Side lying position
Knee standing - one side
Knee standing both sides
Standing - both sides
Standing one side
Superficial front line - lower focus
Place the body in a position which is stretching the desired line
Place the foot on the side you want to stretch behind you. Stretch out the ankle and place the upside of your toes down towards the ground, stretching the muscles of the front calf. Bend the upper part of your body slightly backwards
While in the stretched position the aim is to create tension in these muscles, without moving out of the stretch
Press the toes and ankle in a forward direction against the ground, creating tension along the front of the calf and thigh. Also tighten the stomach muscles and muscles in front of the neck by pushing in an upright position.
Hold the tension for 8 seconds
After the 8 seconds of tension, try to move further into the stretched position by extending your upper body backwards, as well as letting the foot slide further back while also stretching the front of the ankle and toes even more.
Hold this position for 15 seconds. Repeat the exercise until completion. Normally this is done with a total of 3 rounds of tension and stretching