Instructions:

1. Sit on the ground with your legs extended in front of you.
2. Loop the rope around the ball of your foot and hold the ends of the rope with your hands.
3. Gently pull the rope towards you, flexing your foot and stretching your calf muscles.
4. Hold the stretch for 15-30 seconds.
5. Release the tension on the rope and repeat the stretch on the other leg.
6. Repeat for the desired number of repetitions.