Standing Heel Stretch ∞
From a relaxed standing position (feet not together, and not far apart), take a step forward.
- Both of your feet should be pointing forward
- Your feet should be relaxed, and flat on the floor.
- Your legs should be straight
- Your back should be relaxed (keep posture/form)
- Your weight should be more over your rear leg (the one which didn't step)
Gently bend both legs, with your weight over the back leg more than the front.
- Keep your feet flat on the floor.
- Hold 30 seconds, switch legs.
Repeat 2-3 times per leg.
It is recommended to do this facing a wall, with the forward leg nearly touching. Rest your palms on the wall. This promotes relaxation.
- A chair could also be kept nearby, with a hand lightly resting on it.
- Changing the length of the initial step will give different results.
- Placing a book under the front part the foot will deepen the stretch without the need for a longer step.
The more advanced can try placing one foot in front of the other.
- Tour legs may feel this to different degrees.
This is an interesting workout for the leg in other respects too, and may be a safer alternative to lunges in some respects. Tensing one or both legs on purpose may be a good exercise.