① Seated, Hands on the Thighs

• · Sit tall, balls of both feet planted
• · Palms flat on the thighs, ready to press
• · Knees at 90° — this biases the soleus

② Drive the Heels Up & Hold (20 sec)

• · Drive both heels up a few degrees — then freeze
• · Press down hard through the hands as resistance
• · It barely moves — the effort is the exercise
• · A deep calf ache is fine; sharp pain is not