How do you use a heel slider?

A heel slider is used as a physical therapy exercise to stretch the knee.

How to Perform a Heel Slide:

The heel slide exercise is designed to improve flexibility in the knee. Here's a step-by-step guide:

Starting Position: Lie on your back with your legs extended straight out.
Initiate the Slide: Slowly slide one heel towards your buttocks, bending your knee as you go.
Stretching: Continue sliding your heel until you feel a stretch in your knee. Avoid pushing to the point of pain. According to the reference, you should feel "a good stretch in the knee".
Hold: Maintain the stretched position for approximately five to ten seconds.
Return: Gently slide your heel back to the starting position with your leg straight.
Repetitions: Repeat the exercise as needed.

Range of Motion: Slide your heel as far as you comfortably can.
Listen to Your Body: Stop immediately if you experience any pain.
Controlled Movement: Move your heel in a smooth and controlled way, avoiding jerky movements.
Consistency: Perform the exercise regularly to improve flexibility and range of motion.

Here is a table summarizing key points for performing a heel slider exercise.

Key Element	Description
Starting Position	Lay on back, legs straight
Sliding	Slide one heel towards your buttocks, bending the knee.
Stretching	Stop when you feel a good stretch, not pain in the knee.
Holding	Hold this position for 5-10 seconds
Returning	Return to the start position by sliding your heel out straight.
Repetitions	Repeat as instructed

By following these steps and guidelines, you can effectively use a heel slider to improve knee flexibility and support your physical therapy goals.