BEGINNER
The Tendon Stretch integrates balance, coordination, resistance, and stretching to target the leg muscles. This movement also strengthens muscles in the feet.
Standing with your feet together and parallel, extend your arms in front of your body for stability. With your feet planted firmly on the floor, curl your toes upward.
Draw in your abdominal muscles and bend into a squat. Keep your heels planted on the floor and your chest as upright as possible, resisting the urge to bend too far forward.
Exhale, returning to the original position. Imagine pressing into the floor as you rise, creating your body’s own resistance in your leg muscles. Repeat five to six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Your chest to remain upright.
• Your abdominals to be pulled in toward your spine.
• Your toes to curl upward throughout the movement.
AVOID
• Allowing your heels to come off the floor.
• Rising to the standing position too quickly.
BEST FOR
• tibialis anterior
• gastrocnemius
• soleus
• gluteus maximus
• biceps femoris
• rectus femoris
• abductor hallucis
• vastus medialis
QUICK GUIDE
TARGET
• Arches of feet
• Calf muscles
BENEFITS
• Lengthens and strengthens calf muscles
• Improves balance
NOT ADVISABLE IF YOU HAVE
• Foot pain