1. Tip: Not shown, but I put my non stretching foot on a small wooden box or step (to keep both feet level when starting the stretch) and then place the calf to be stretched in the ProStretch. Be sure to have something to hold on to in order to steady yourself.
2. Placing all your weight on the side to be stretched, lift your toes while rolling back so your toes go up, and apply the stretch to your calf muscle.
3. Hold for approximately 15-30 seconds and then relax. Be careful to not overstretch. You want to apply tension, not pain when stretching.
4. Repeat for several repetitions of each calf muscle and as often as needed to increase flexibility. I recommend 2-3 times per day. (I actually keep it next to my desk at work as a constant reminder to use it.)
The following video demonstrates some of the exercises you can do using the ProStretch: