Gastrocs

Begin by lying on your back.  Hold both ends of an old necktie or a towel and loop the middle over the ball of one foot.  Straighten your leg and pull your toes toward your stomach.  You should feel a stretch in your calf near or behind your knee.  Hold this stretch for 20 to 30 seconds.

Soleus

Bend the knee and pull the toes toward your stomach.  You should feel a stretch in your calf near the heal.  Hold for 20 to 30 seconds.

 

Perform both of these stretches on each leg.