Heel Cord (Gastrocnemius) Stretch (Flexibility)
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Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot.
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Place both palms on the wall. Bend your right knee.
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Lean forward, keeping the left leg straight and the left heel on the floor.
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Hold for 5 to 10 seconds. Repeat 2 to 3 times, or as instructed.
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An additional technique is to hold the stretch 5 seconds and then, in stretched position, contract the calf muscle pushing into the wall for 5 seconds. Repeat 2 to 3 times.
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Switch legs and repeat.
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