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Posterior of lower leg, Stretching – Powerline P2X User Manual

Page 57

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STRETCHING

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 possible.

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 calves

standing on a step.

Preparing to stretch

the achilles tendon by

slightly bending the

knee.

Stretching the

achilles tendon by

lowering the heel.

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