Key Points

• use lighter pressure
• use the corner of tool
• scrape on and around the tendon
• scrape for 30 seconds

Key Points

• strong pressure
• convex edge
• 30 seconds

Key Points

• scrape the outside of lower leg
• use the concave edge
• scrape for 30 seconds

Key Points

• stretching back leg
• keep back leg straight
• keep heel against the ground
• hold for 30 seconds

Key Points

• keep knee straight
• pull toes towards you
• hold for 30 seconds

Key Points

• push like a gas pedal
• keep tension in the band
• 2-4 sets of 8-12 repetitions on each foot