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Category Archives : Stretches

Feet Rotation Stretch

Place your feet slightly apart, shifting your body weight on one foot, stand on the toes of your other leg. Rotate of the raised foot clockwise and counter clockwise. Change the leg. Do 10 repetitions for each leg

Upright leg stretch

Standing stretches can prep your body for more intense exercise. As part of your warm-up routine, these stretches will increase your heart rate faster than floor stretches. Try a leg-stretching exercise. 1. Stand facing a wall. Slowly lift your left foot and bring your heel to your buttock. 2. Grab hold of your left ankle […]

Peroneal Stretch

  Invert the foot and stand on the outer surface as shown. You should feel the stretch running up the side of your leg. Hold for 30 seconds. Repeat with other leg.

Soleus Stretch

To stretch deep calf muscles, stand with the left foot in front of the right but apart (ie step stance) with the toes pointing forward. Bend both knees until you feel a stretch at the base of the calf. Remember to maintain a neutral foot position ie do not allow the arch of the foot […]

Lower leg stretch

The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine. Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between […]

Lower Back Stretch

After partying in heels’ ease tension in your lower back with a simple twist. Lie down on the ground. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart. Drop your knees to the left as you gently turn your head to the right. Hold […]

Calf Stretch

Sit comfortably against a wall, on the floor, with your affected leg stretched out in front of you. Loop a towel around the ball of your foot. Hold the ends of the towel tightly to avoid slipping. If a towel is too cumbersome, use a belt or band. Pull the towel toward you gradually, keeping […]

Manual Plantar Fascia Stretch

1. Grasp your heel in one hand. 2. Place your other hand under the ball of your foot and toes. 3. Gently pull your forefoot and toes back toward your shin, creating a pull along the bottom of the foot. 4. This stretch should be held for at least 10 seconds to provide the most benefit. […]

Knees to Chest

Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free. Hold for 20 seconds and repeat 5 times @bpodcanberra