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 20-30 seconds.
5. Release the tension on the rope and relax your foot.
6. Repeat the stretch on the other leg.