STRETCHING WARMWARM-UP/COOL-DOWN
POSTERIOR OF LOWER LEG
Step Stretch
MUSCLE(S) AFFECTED: g a s t r o c n e m i u s a n d s o l e u s ; a l s o , a c h i l l e s t e n d o n
1.Have ready a step or board 3 to 4 inches high.
2.Place balls of both feet on the step or board, 1 inch from its edge.
3.With straight legs, lower heels as far as posible.
4.Hold for 10 to 15 seconds.
5.To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels. This stretch will be felt in the achilles tendon.
6.Hold for 10 to 15 seconds.
7.For a more intense and individualized stretch, perform this stretch with one leg at a time.
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| Stretching the calves | Preparing to stretch |
| Stretching the | |
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| standing on a step | the achilles tendon by |
| achilles tendon by |
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| slightly bending the knee |
| lowering the heel |
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