How to do a heel slide?

To do a heel slide, gently slide your heel back to get your knee as straight as possible, and repeat. This exercise helps improve knee extension.

Steps for Performing a Heel Slide

Here’s a detailed guide on how to perform a heel slide, often used in physical therapy:

Starting Position: Begin by lying on your back. You can do this on a bed or a mat. Make sure your body is in a comfortable and relaxed position.
Engage Your Leg: Keeping your heel in contact with the surface, slowly slide your heel toward your buttocks. This will bend your knee, and you should feel a stretch in the front of your thigh.
Slide Back Out: After your knee is bent, gently slide your heel back to straighten your knee. Try to get your knee as straight as possible without straining it.
Repetition: Repeat this sliding motion, bending and straightening your knee.
- As the reference video describes, you want to "repeat this process for approximately."

Here are some tips to keep in mind while doing heel slides:

Control the Movement: Perform the heel slide slowly and deliberately. Avoid jerky or fast movements.
Range of Motion: Aim for a full range of motion in the knee, bending it as much as possible, and trying to straighten it completely.
Comfort: If you experience any pain, stop the exercise. You may need to reduce the range of movement or take a short break before continuing.
Surface: Choose a smooth surface for easier sliding. You can use a mat, bed, or tile floor.
Consistency: Perform the exercise multiple times throughout the day or as instructed by your physical therapist.

Heel slides are commonly recommended by physical therapists for:

Step	Action	Focus
1	Lie on your back, comfortable and relaxed.	Ensure your body is stable.
2	Slowly slide your heel towards your buttocks to bend your knee.	Feel the stretch.
3	Gently slide your heel back to straighten your knee.	Get knee as straight as comfortable.
4	Repeat steps 2 and 3 multiple times.	Consistency is important.