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southern new mexico surgery center
 
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    Orthopedics

    Heel Cord (Gastrocnemius) Stretch (Flexibility)

    1. Stand facing a wall from 3 feet away. Take one step toward the wall with your right foot.

    2. Place both palms on the wall. Bend your right knee.

    3. Lean forward, keeping the left leg straight and the left heel on the floor.

    4. Hold for 5 to 10 seconds. Repeat 2 to 3 times, or as instructed.

    5. An additional technique is to hold the stretch 5 seconds and then, in stretched position, contract the calf muscle pushing into the wall for 5 seconds. Repeat 2 to 3 times.

    6. Switch legs and repeat.

    Woman leaning hands on wall doing calf stretch.

    Online Medical Reviewer: Ross Brakeville DPT
    Online Medical Reviewer: Stacey Wojcik MBA BSN RN
    Online Medical Reviewer: Thomas N Joseph MD
    Date Last Reviewed: 1/1/2023
    © 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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    Southern New Mexico
    Surgery Center
    2301 Indian Wells Rd. Suite B
    Alamogordo, NM 88310
    www.snmsc.org

    Phone: 575.437.0890
    Fax: 575.437.0905
    Email: info@snmsc.org

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