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Stand on bottom step of stairs with just your toes gripping the edge.. Slowly raise up and hold for 5 secs then lower slowly until you can feel it pulling on the back of your legs and hold for 5 sec then repeat 3 or 4 time... But don't bounce as this can pull a muscle..good luck
Good luck with your recovery... You will soon be back and getting lots of pb.s..Cheers - had a physio appointment and she went through 6 or so stretches / exercises to treat the torn calf
Also said tbd Achilles pain was tendinitis, with a few tips to improve that
Also did a ‘strong’ massage of lower leg, pretty painful but good I think!