Heel taps are a simple exercise performed lying on your back. This exercise focuses on strengthening your core and improving lower back mobility.
Performing Heel Taps
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Lie down: Start by lying flat on your back on a comfortable surface like a mat or bed. Ensure your spine is pressed firmly against the floor. Your knees should be bent, and your feet flat on the floor. Your arms can be relaxed by your sides.
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Engage your core: Before starting the taps, consciously engage your abdominal muscles. This helps to stabilize your spine and prevent it from lifting off the floor during the exercise.
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Tap your heels: Slowly lower one heel towards the floor, keeping the other foot flat. Lightly tap the heel to the ground. Then, return your foot to its starting position. Repeat this with your other heel.
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Alternate heels: Continue alternating between your right and left heel, performing 10-20 repetitions. Maintain core engagement throughout the exercise. It's crucial to keep your lower back pressed against the floor.
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Controlled movements: Move slowly and deliberately. Avoid jerky movements which could strain your back.
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Listen to your body: If you experience any pain, stop the exercise immediately.
Example: Right heel tap, left heel tap, right heel tap, and so on for 10-20 repetitions.
Important Note: As highlighted in the provided video snippet from B3 Physical Therapy, focus on keeping your spine flat against the floor throughout the exercise. This prevents unnecessary strain on your lower back.
