activelife HighHealer Gebruikershandleiding - Pagina 4
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pressure into the stone for five sec-
onds and then relax. Move down ap-
proximately 1 inch towards the heel
and apply pressure again for approx-
imately five seconds. Repeat this pro-
cess until you reach the heel of the
foot. Repeat this 2-3 times.
The movement allows you to stretch
the Plantar Fascia ligament and mas-
sage your intrinsic muscles of foot.
Strengthen the foot musculature
Start in the seated position with your
knee at 90 degrees. Place the ball of
your foot on top of the soapstone.
Using your toes, reach and grasp the
ridges on the opposite side of the
HighHealer. Once you reach the ridge,
grip with your toes and pull your foot
towards the bottom of the HighHealer.
You should feel the muscles in the
bottom of your foot working. Reach for
EN
the next ridge and repeat this process
until you get to the bottom of the unit.
Repeat this 2-4 times.
Improve calf flexibility
There are several ways that you can
use the HighHealer to stretch your calf.
We are going to give you three options
depending on your needs.
If you are new to stretching or you
have incredibly tight calves, we'd sug-
gest you start on Phase #1.
Phase #1
Start in the seated position with your
knee at 90 degrees. While maintain-
ing an upright posture, place your your
heel into the HighHealer (this is the
opposite side of where the soapstone
sits) Gently drive your heel towards the
4
floor and hold the stretch for approx-
imately :30. Take a quick break and
repeat for 3 sets of :30.
Phase #2
In phase #2, you will start standing but
in a staggered stance. Use a wall or
dowel if you to help with balance. Place
your heel of the calf you are stretching
into the HighHealer. The opposite foot
will be slightly behind in a staggered
stance. While maintaining an upright
posture, gently drive your heel towards
the floor and hold the stretch for ap-
proximately :30. Take a quick break
and repeat for 3 sets of :30.