Le1

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Le1

  1. 1. Seated Heel SlidesSit with back, neck and head in a straight, neutral position. On a slippery surface,slide your foot back and forth through a full pain-free arc movement.Perform: sets repetitionsHold for secondsRepeat times per day
  2. 2. Supine ClamsLay down and bend knees at a 90 degree angle with feet together. Place resistance bandaround knees. Slowly pull knees apart and bring them back together through a pain-free range. Perform: sets repetitions Hold for seconds Repeat times per day
  3. 3. Supine Piriformis Stretch While laying, bend knees at 90 degrees. Slowly lift one leg with the assistance of your hands, bringing the knee and ankle toward the opposite shoulder. Perform: sets repetitions Hold for seconds Repeat times per day
  4. 4. Rectus Prone with Belt Lay face down and position body on edge of table. Place one leg down on the ground with toe planted, and place belt loop around the other foot. Slowly and comfortably pull the “tail” of the belt forward with both hands, bringing foot towards the ground. Perform: sets repetitions Hold for seconds Repeat times per day
  5. 5. Standing Gastroc Stretch While standing, place hands on wall about shoulder width apart. Place one leg closer to wall, slightly bent. Place the other leg about a foot behind the lead leg, completely straight. Slowly lean forwards into wall until a pain-free stretch is felt in the straight leg. Perform: sets repetitions Hold for seconds Repeat times per day
  6. 6. Standing Soleus Stretch While standing, place hands on wall shoulder width apart. Place one leg closer to wall, slightly bent. Place the other leg a few inches behind the lead leg, slightly bent. Slowly lean forward into the wall until a pain-free stretch is felt in the leg further behind. Perform: sets repetitions Hold for seconds Repeat times per day
  7. 7. Standing Tibialis Posterior Stretch While standing, slightly bend the lead leg. Place the other leg a few inches behind the lead leg, slightly bent. Place a wedge under the arch of the foot further behind. Slowly press heel towards the ground until a pain-free stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day
  8. 8. Standing Toe Flexor Stretch While standing, place one foot with ONLY the toes curled up on the wall. The rest of the foot should remain flat on the ground. For support, place the heel of the other foot in contact with the heel of the foot with the toes curled up on the wall. Perform: sets repetitions Hold for seconds Repeat times per day
  9. 9. Standing Hamstring Stretch While standing, place one leg, slightly bent, on chair. The other leg should remain on the ground. Lean torso slightly forward until a pain- free stretch is felt in the hamstring of the leg on the ground. Avoid arching back. Perform: sets repetitions Hold for seconds Repeat times per day
  10. 10. Seated Toe Extensors Stretch While sitting, cross one leg over the other with ankle resting on the knee of the support leg. Use hand to slowly curl toes around and under foot until a pain-free stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day
  11. 11. Single Knee-to-Chest While laying, bend knees at a 90 degree angle. Keep head in a neutral position. Use hands to grab knee and slowly pull towards chest until a pain-free stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day
  12. 12. Double-Knee to Chest While laying, bend knees at a 90 degree angle. Keep head in a neutral position. Use both hands to grab both knees and slowly pull towards chest until a pain- free stretch is felt. Perform: sets repetitions Hold for seconds Repeat times per day
  13. 13. Supine Heel SlidesWhile laying, fully extend both legs. Slowly and comfortably slide one heelKeep head in a neutral position. towards upper body. As heel slides, toes should be lifted off of the table. Perform: sets repetitions Hold for seconds Repeat times per day
  14. 14. Heel Slide with BallWhile laying, extend both legs and Slowly and comfortably roll ball inplace ball underneath calves. Keep towards upper body until heels are restinghead in a neutral position. on the ball and toes are pulled off of the ball. Perform: sets repetitions Hold for seconds Repeat times per day

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