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Standing Stretches - stretches for achilles tendon
Standing Stretches
Do these stretches periodically throughout the day, especially if you’re on your feet a lot!
Stretch #1
Sit or stand with arms hanging loosely at sides
Tilt head sideways -- first one side, then the other
Hold for five seconds
Repeat one to three times
Stretch #2
Sit or stand with arms hanging loosely at sides
Shrug shoulders up
Hold five seconds
Breathe
Relax shoulders downward
Stretches shoulders and neck
Stretch #3
Stand a little way from wall and place left hand on wall for support
Standing straight, grasp top of left foot with right hand
Pull heel toward buttock
Hold ten to 20 seconds
Repeat on other side
Stretches front of thigh (quadriceps)
Stretch #4
Stand and place hands just above back of hips, elbows back
Gently press forward
Hold ten to 15 seconds
Breathe easy
Keep knees flexed
Slightly lift breastbone upward as you hold stretch
Stretches chest (pectorals)
Stretch #5
Stand with feet pointed straight ahead, a little more than shoulder-width apart
Bend right knee slightly and move left hip downward toward
right knee
Hold ten to 15 seconds
Repeat on other side
If necessary, hold on to something (chair, etc.) for balance
Stretches inner thigh
Stretch #6
Stand a little way from wall and lean on it with forearms,
head resting on hands.
Place right foot in front of you, leg bent, left leg
straight behind you.
Slowly move hips forward until you feel stretch in calf of left leg
Keep left heel flat and toes pointed straight ahead
Hold easy stretch ten to 20 seconds
Do not bounce and don’t hold your breath.
Repeat on other side
Stretches calf
Stretch #7
Place hands shoulder-width apart on wall
Bend knees; keep hips directly above feet
Lower head between arms
Hold stretch ten to 15 seconds
Stretches neck, shoulders, arms, and upper back
Benefits of regular stretching:
• Reduces muscle tension and makes your body feel more relaxed.
• Helps coordination by allowing for freer and easier movement.
• Increases your range of motion.
• Prevents injuries such as muscle strains.
• Develops body awareness. As you stretch various parts of your body, you focus on them and get to know yourself better.
• Helps loosen your mind's control of your body so that the body providing relaxation and other benefits.
• Promotes circulation and improves body alignment.
• It feels good.
How to strengthen your Achilles tendons? Method 3 of 3: Strengthening Your Achilles for Running and Jumping Stretch the muscles around your Achilles tendons. Certified Personal Trainer & Nutritionist Expert Interview. ... Use a resistance band or belt to strengthen your Achilles. Sit on the floor with your feet straight out in front of you but with your knees slightly bent. Do straight-knee calf raises. ... Do double leg heel drops. ... More items...
