Heelcord stretch (1500)

Key points below

General guidelines:

  1. Do all the exercises slowly.
  2. Keep your body in the position shown in the pictures.
  3. Do the exercises 2 times each day.

You should feel a good stretch with these exercises, but they should not hurt.

1. Towel stretch:  While seated, put a towel tight around the ball of your foot.  Pull the towel tight until you feel a stretch in the back of your calf. Hold for 30 seconds.  Repeat 3 times. man stretching foot with band 
 2. While sitting or lying down pull your toes up toward your body as far as you can. You can do one or both legs at a time.  If doing one leg, bend the other leg at the knee.  Hold for 30 seconds. Point your toes down.  Hold for 30 seconds.  Repeat both movements 3 times.   man moving foot on ground

 3. Stand with your hands on the wall. Put your feet on the floor as in picture 3.  Keep your heels on the ground. Bend both knees slightly and lean your hips toward wall. Hold for 30 seconds.  Repeat 3 times.

4. Stand with your hands on the wall. Put your feet on the floor as seen in picture 4. Keep your heels on the ground and your back leg straight. Lean your hips toward wall. Hold for 30 seconds. Repeat 3 times.

  man pushing on wall to stretch man pushing on wall to stretch
 5. Stand on the edge of a step with one heel hanging off.  Hold on to a hand rail or wall. Keep your legs and back straight while leaning back to put weight on that heel.  Hold for 30 seconds.  Repeat 3 times. Repeat with other heel.  man using ledge to stretch foot

 

 

For helpful videos on stretching, visit:

https://kidshealth.org/ChildrensWI/en/teens/stretching-vd.html?ref=search

ALERT: Call your doctor if you any problems or questions or if you have any special health care needs that were not covered by this information.