"4 Tips to help your

Heel Stretches"

 

Here are some stretching tips you can do at home to help you with your heel stretches (assuming you have some flexibility):

 

(assuming you are pulling your heel stretch with your left leg)
1.) Start with a front splits with your  leg (left) forward. Now lean down and forward towards this leg and stretch. Stretch down for 30 seconds and release, and do this 2-3 times.

2.) When your feel comfortable with your side stretch, now lay on your back. Keep your non stretch leg (right) bent and place your foot on the ground. Now pull your stretch leg (left) up for the heel stretch. Grab your left foot (OR your ankle if you cannot grab your foot)  with your left hand and pull up. Hit a half a Hi-V with your right arm. You right foot and buttocks needs to remain on the ground at all times.  Don't cheat (you can have someone assist you by applying pressure).

3.) Now stand up and grab a spotter (friend or family member). Have your spotter place their right hand on your right hip and their left hand out to the left side in preparation to catch your left leg as you pull it. Pull your left leg up to a stretch position. Immediately have your spotter place their left hand on your left calf and help you pull your leg up. Make sure your spotter is placing resistance on your right hip so you don't fall.

NOTE: the proper way to pull a stretch - Start with your hands to your sides.  On the way up for your stints, pull your arms up to a Hi-V and pull your foot (left in this example) straight up at 45 degrees to your left hand.  Now grab the middle part of your foot and pull up for the finish.

click here to learn the DON'Ts of heel stretches

4.)Try it by yourself. Stand with your feet together and practice pulling your heel stretch. Work on grabbing your leg and foot quickly as well as maintaining your balance.

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