achilles stretch
go to a wall at home or school or work. Place the ball of your foot on the top of the baseboard leaving the heel on the ground. Press your knee to the wall. If you can get to the wall already then raise the level of the ball of your foot to lengthen the achilles tendon before moving the knee in.
I think you can also just pull back on the foot with both hands when you are sitting on the floor.
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