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Stretching the calves
standing on a step
Preparing to stretch
the achilles tendon by
slightly bending the knee
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 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.
Stretching the
achilles tendon by
lowering the heel
37
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN