Heel slide exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel slide )

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Name of exercise  Heel Slide
Other names of exercise Heel slide
Description of exercise Heel slide exercise is a simple and effective movement that involves lying on your back with your knees bent and feet flat on the floor. It is commonly used in physical therapy to improve flexibility and strength in the legs, particularly the hamstrings and quadriceps muscles. To perform the exercise, you slowly slide your heel along the floor, extending your leg until it is straight and then bending it back to the starting position. This motion helps to increase the range of motion in your knee joint and can also help with knee pain and stiffness. Heel slide exercise can be modified to suit different fitness levels and can be done at home or in a gym setting.
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
  • Lie on back, knees bent, arms at side, feet flat on floor.
  • Slide one leg out straight while inhaling.
  • Gently exhale and slide heel back up to starting position.
  • Maintain stable pelvis.
  • Repeat with other leg.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion

    Benefits of exercise

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

  • Improves flexibility
  • Increases range of motion
  • Strengthens leg muscles
  • Improves balance
  • Helps with injury rehabilitation
  • Can be done at home
  • Low-impact exercise
  • Can be modified for different fitness levels
  • Targets multiple muscle groups
  • Can improve posture

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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 heel slide exercise should be avoided if you have any pre-existing knee injuries or conditions such as patellar tendonitis, ACL tears, or meniscus tears. It should also be avoided if you are experiencing acute knee pain or swelling. Additionally, if you have recently had knee surgery, it is important to consult with your doctor or physical therapist before attempting this exercise. If you are pregnant, have a history of back pain, or have difficulty getting up and down from the floor, the heel slide exercise may not be suitable for you. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Try exercise both in neutral pelvic and with coccyx curl.

    • Helpful in Diseases

  • arthritis
  • knee pain
  • hip pain
  • ankle pain
  • plantar fasciitis
  • Achilles tendonitis
  • heel spurs

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    Frequently asked questions

     

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