Key Points

• scraping proximal to distal
• use long, slow strokes
• point toes towards the ground as you scrape
• scrape for 30 seconds

Key Points

• scrape proximal to distal
• use long, slow strokes
• pull toes towards you as you scrape
• scrape for 30 seconds

Key Points

• dorsiflex at the ankle
• bend the knee
• hold for 30 seconds on each leg

Key Points

• dorsiflex at the ankle
• keep knee straight
• lean forward
• hold for 30 seconds on each side

Key Points

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

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