STRETCHING

POSTERIOR OF LOWER LEG

Step Stretch

MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon

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 possible.

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.

 

Stretching the calves

 

Stretching the

Preparing to stretch

standing on a step.

 

achilles tendon by

 

 

 

the achilles tendon by

 

 

 

lowering the heel.

slightly bending the

 

 

 

 

 

 

knee.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Powerline P2X manual Posterior of Lower LEG

P2X specifications

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