Hi, I'm Alice Holland and I'm going to show you stretches for your gastrocnemius. The gastrocnemius or the calf complex can get very tight after prolonged walking and running. I'm going to show you some stretches to help alleviate the stress and tension in them. A good way to stretch the calf muscle is to grab a wall, put your foot back, and then act like as though you're trying to push the wall down. Make sure that your hips are facing forward and that your feet are facing forward also. Nothing is twisted and the foot of course is not twisted at all. Push and dig the heel down. Hold it for 30 seconds and feel the stretch along the back of your knee and the back of your calf. You want to hold the stretch to the point of where you do feel it but don't hurt your ankle joint and don't hurt your knee joint. The second exercise is much the same as the first exercise except your bending the knee passively. Try to dig the heel down and you're going to feel the stretch a little bit lower on the calf muscle near the Achilles tendon. Hold that there for 30 seconds. You want to feel a stretch but again don't hurt the ankle and don't hurt the foot. You should feel a stretch along the heel also if you're doing this right.