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5 Effective Methods For Stretching Heel Cord

Stretching the heel cord, also known as the Achilles tendon, can be beneficial for improving flexibility and preventing injuries.

Five Effective Methods for Stretching Heel Cord

 

  1. Wall Calf Stretch

    • Stand facing a wall with your two hands on the wall at shoulder height.
    • Place one of your feet forward and the other foot back, keeping both heels on the ground.
    • Bend the front knee at the same time, keeping the back leg straight.
    • Lean into the wall till you feel the stretch in the calf muscle and Achilles tendon of the back leg.
    • Hold for 15-30 seconds and switch legs.
  2. Stair Stretch

    • Stand on a step with your two heels hanging off the edge.
    • Lower your heels below the step level, feeling a stretch in both your calves and Achilles’ tendons.
    • Hold for 15–30 seconds, and then lift your heels back up to the starting position.
  3. Seated Calf Stretch

    • Sit on the floor with your two legs extended straight in front of you.
    • Loop a towel or do exercise band around the ball of one foot.
    • Gently pull the towel or band towards you at the same time keeping your knee straight until you feel a stretch in your calf and Achilles tendon.
    • Hold for 15-30 seconds and switch legs.
  4. Downward-Facing Dog

    • Start on your both hands and knees, with your hands slightly in front of your shoulders.
    • Lift your two hips towards the ceiling, straightening your legs and bringing your heels toward the floor.
    • Feel the stretch in your calves and Achilles tendons.
    • Hold for 15-30 seconds and repeat as needed.
  5. Towel Stretch

    • Sit on the floor with your two legs extended.
    • Loop a towel around or on every side of the ball of one foot and gently pull the towel towards you.
    • Keep your knee straight and feel the stretch in your calf and Achilles tendon.
    • Hold for 15-30 seconds and switch legs.

Remember to perform these stretches gently and consistently. Avoid bouncing, and if you experience pain, ease off the stretch. If you have any existing injuries or conditions, it’s preferable to consult with a healthcare professional or a physical therapist before starting a new stretching routine.

 

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