How to do it
You need: Exercise mat or a firm bed.
Lie on your back on a mat or a firm bed with your legs straight.
- Lift one foot and place your heel on the top of the opposite shin, just below the knee.
- Slowly slide your heel straight down your shin towards your ankle.
- Slide it smoothly back up to just below the knee.
- Lower your leg, then repeat and swap sides.
Form cues
- Your heel stays in contact with your shin the whole way.
- The slide follows a straight line down the middle of your shin.
- The pace is slow and even, without wobbling off track.
Common mistakes
- Going fast so the heel skids off to the side.
- Lifting the heel away from the shin partway through.
- Carrying on when the leg is tired and control has gone.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.