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

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

Key Points

• knees over toes
• slow on the down phase
• lean your weight on front foot
• 2-4 sets of 8-12 reps on each side

Key Points

• slow on the way down
• 2-4 sets of 8-12 repetitions

Key Points

• slow eccentric phase
• legs straight
• 2-4 sets of 6-12 reps