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STRETCH Gastrocsoleus, Standing

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Posted by kbou
Thursday, June 18, 2015 at 2:27pm filed under Cardio - Rehabilitation Exercises

Calories Burned:  197 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 
  • Note: This exercise can place a lot of stress on your foot and ankle. Please complete this exercise only if specifically instructed by your caregiver.
  • Place the ball of your right / left foot on a step, keeping your other foot firmly on the same step.

     
  • Hold on to the wall or a rail for balance.
  • Slowly lift your other foot, allowing your body weight to press your heel down over the edge of the step.
  • ? You should feel a stretch in your right / left calf.
  •  
  • Hold this position for 30 seconds.
  •  

  • Repeat this exercise with a slight bend in your right / left knee.

 

Tags:  rehab, IT band, popliteus

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