Heel toe elastic pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel toe elastic pull )

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Name of exercise  Resist stance heel/toe w/crosspull w/elastic
Other names of exercise Heel toe elastic pull
Description of exercise Heel toe elastic pull exercise is a dynamic stretching exercise that targets the muscles in the lower legs and feet. It involves pulling an elastic band or resistance band with your toes while simultaneously flexing and extending your ankle. This exercise helps to improve ankle stability, strengthen the muscles in the feet, and increase flexibility in the lower legs. It is commonly used by athletes and dancers to improve their balance, coordination, and overall performance. The elastic band provides resistance, making the exercise more challenging and effective. It can also be modified to target specific muscles and can be done anywhere, making it a convenient and beneficial exercise for anyone looking to improve their lower body strength and mobility.
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
  • Attach elastic to secure object at waist level.
  • Hold elastic in hand.
  • Stand with toes of involved foot behind heel of uninvolved foot.
  • Pull back and forth on elastic.
  • Hold arm stable and maintain balance.
  • Repeat with elastic on other side.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Horizontal Abduction, Horizontal Adduction
    Type of Action Plantarflexion, Dorsiflexion, Eversion, Inversion, Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased ankle strength
  • Better foot flexibility
  • Strengthened calf muscles
  • Improved coordination
  • Increased range of motion
  • Improved posture
  • Reduced risk of ankle injuries
  • Improved foot arch support
  • Improved overall lower body stability

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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 toe elastic pull exercise should be avoided if you have any existing injuries or pain in your feet, ankles, knees, hips, or lower back. This exercise puts a lot of strain on these areas and can worsen any pre-existing conditions. It is also not recommended for pregnant women or individuals with balance issues, as it requires a certain level of stability and coordination. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and seek medical advice. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

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

  • Increase difficulty by standing on a pillow or by pulling harder on the elastic. Increase time until you can stand for up to 2 minutes.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Metatarsalgia
  • Bunions

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    Frequently asked questions

     

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