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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.

  • Lie down on the floor or the bed with your leg flat.
  • Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. Your knee will begin to bend.
  • 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.
  • Hold this position for about 6 seconds.
  • Slide your heel back down until your leg is straight on the floor or bed.

Current as of: July 1, 2021

Author: Healthwise Staff
Medical Review:
William H. Blahd Jr. MD, FACEP - Emergency Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Patrick J. McMahon MD - Orthopedic Surgery

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