Main muscles worked:
Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel
Equipment needed:
None
Step-by-step directions
• Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is straight and behind you, with the heel at and the
toes pointed in slightly.
• Keep both heels at on the oor and press your hips forward toward the wall.
• Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
Repetitions
2 sets of 10
Days per week
6 to 7
Observation :
- Do not arch your back.
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.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Gastrocnemius-soleus complex You should feel this stretch in your calf and into your heel
Equipment needed:
None
Step-by-step directions
• Stand facing a wall with your unaffected leg forward with a slight bend at the
knee. Your affected leg is straight and behind you, with the heel at and the
toes pointed in slightly.
• Keep both heels at on the oor and press your hips forward toward the wall.
• Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.
2 sets of 10
Days per week
6 to 7
Observation :
- Do not arch your back.
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.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.