EXERCISE GUIDE
EXTENSIONS OF ACHILLES TENDON
Exercise 1. Leaning against a wall, place one foot in front of the other. Then push against the wall until you feel a slight tension in the calf of the hind leg. Stay in this position for 20 seconds and repeat 5-10 times for each leg separately. The above exercise is best done with the back leg stretched, but can also be done with a bent.
Exercise 2. Leaning against a wall, place one foot in front of the other. Keeping the front knee straight, place your toes against the wall as high as possible. Lean against the wall leaning on your back knee until you feel a pressure on the sole and heel of the front foot. Stay in this position for 15-20 seconds and repeat 5-10 times for each leg separately.