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Heel Slides

Photo of a woman doing the heel slide exercise

Heel slides help you regain your range of motion by stretching the muscles on top of your thigh. Do 2 to 4 repetitions several times during the day.

  1. Lie down on the floor or the bed with your leg flat.
  2. Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. Your knee will begin to bend.
  3. Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.
  4. Hold this position for about 6 seconds.
  5. Slide your heel back down until your leg is straight on the floor or bed.
By Healthwise Staff
Primary Medical Reviewer William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Specialist Medical Reviewer Patrick J. McMahon, MD - Orthopedic Surgery
Last Revised May 25, 2012

Last Revised: May 25, 2012

Author: Healthwise Staff

Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Patrick J. McMahon, MD - Orthopedic Surgery

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