I'm Sara Holliday, and I'm going to demonstrate how to stretch heels. You might carry tension into your heel from being active in your sports or even from walking a lot or wearing high heels and when you get tight into the heel it's effecting other areas like your foot and into your calf muscle. So I'm going to show you how to stretch out your heel. For this heel stretch you're going to use a wall. You're going to place your hands on the wall and you're going to step out about two feet away from the wall. I'm going to step my left leg back for demonstration purposes first. So I'm going to press my left heel towards the floor. Now you might not have this flexibility. Your heel might be up a little and that's fine but we're compressing it down towards the floor and then you're going to hold it here for 15 to 30 seconds. In this stretch you're going to feel it going all the way down the calf muscle to the heel. After you've held it for 15 to 30 seconds, you are just going to bend that left knee slightly, just a tiny bit. When your knee is bent like this, you're going to feel a deeper stretch going all the way down into the heel, your calf muscle and into the ball of your foot all the way down into your foot. So you are stretching multiple areas and you will hold this stretch for 15 to 30 seconds and then repeat the whole sequence on the other side.