Main muscles worked: Anterior tibialis, gastrocnemius-soleus complex
You should feel this exercise at your calf, shin, the back of your heel, and the top of your foot
Equipment needed:
Use an elastic stretch band of comfortable resistance
Step-by-step directions
• Sit on the oor with your legs straight out in front of you.
• For dorsi exion, anchor the elastic band on a chair or table leg,
then wrap it around your foot.
• Pull your toes toward you and slowly return to the start position.
Repeat 10 times.
• For plantar exion, wrap the elastic band around your foot and
hold the ends in your hand.
• Gently point your toes and slowly return to the start position.
Repeat 10 times.
Repetitions
3 sets of 10
Days per week
3
Observation :
Keep your leg straight and heel on the oor for support.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or
riding a stationary bicycle.
You should feel this exercise at your calf, shin, the back of your heel, and the top of your foot
Equipment needed:
Use an elastic stretch band of comfortable resistance
Step-by-step directions
• Sit on the oor with your legs straight out in front of you.
• For dorsi exion, anchor the elastic band on a chair or table leg,
then wrap it around your foot.
• Pull your toes toward you and slowly return to the start position.
Repeat 10 times.
• For plantar exion, wrap the elastic band around your foot and
hold the ends in your hand.
• Gently point your toes and slowly return to the start position.
Repeat 10 times.
3 sets of 10
Days per week
3
Observation :
Keep your leg straight and heel on the oor for support.
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or
riding a stationary bicycle.