Elastic assist heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic assist heel slide )

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Name of exercise  AAROM hip/knee flx (heel slides) w/elastic
Other names of exercise Elastic assist heel slide
Description of exercise Elastic assist heel slide 2 is an exercise that is designed to improve flexibility and mobility in the lower body, specifically the ankles and calves. It involves lying on your back with your legs extended and using an elastic band to pull your foot towards your body, sliding your heel along the ground. This movement helps to stretch and strengthen the muscles in the feet, ankles, and calves, which can improve balance, stability, and range of motion. The elastic band provides added resistance, making the exercise more challenging and effective. It is a great exercise for athletes, seniors, and anyone looking to improve their lower body flexibility and strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Loop elastic around foot.
  • Lie on back with legs straight.
  • Slide heel up to buttocks.
  • Return to start position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion, Eversion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved ankle mobility
  • Increased range of motion
  • Reduced stiffness
  • Strengthened calf muscles
  • Improved balance
  • Enhanced flexibility
  • Reduced risk of injury
  • Improved posture
  • Increased blood flow
  • Improved overall lower body function

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Elastic assist heel slide 2 exercise should be avoided if you have any existing injuries or pain in your lower back, hips, knees, or ankles. It is also not recommended for individuals with balance issues or those who have recently undergone surgery in the lower body. If you experience any discomfort or pain during the exercise, it is important to stop immediately and consult with a healthcare professional. Additionally, pregnant women should avoid this exercise as it may put unnecessary strain on the abdominal muscles. It is always best to consult with a healthcare professional before starting any new exercise routine to ensure it is safe for your individual needs.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a proper resistance band
  • Maintain proper form and technique throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overstretch the band
  • Keep the band securely in place on the foot
  • Use a stable and flat surface to perform the exercise
  • Do not force the heel to slide too far
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • tendonitis
  • plantar fasciitis
  • Achilles tendonitis
  • sprained ankle
  • foot or ankle surgery recovery
  • ankle stiffness
  • ankle mobility issues

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    Frequently asked questions

     

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