The active heel reach is a great low impact stretch for the posterior chain which includes the calves, hamstrings, glutes, and lower back. It has a very low impact on the knees making it a great exercise to start the morning with to promote blood flow in the legs and lower back. It requires a bit of isometric leg strength from the supporting leg to maintain stability making it a good drill for coordination as well.
Due to the fact that sitting is so common today, a lot of clientele that I see with have overly tight muscles in their posterior chain. One tight muscle in this chain can throw off the effectiveness of the others which can lead to back and knee injuries over time. Lengthening your posterior chain regularly can combat the effects of sitting for prolonged periods reducing your risk of back and knee ailments in the future.
Here is a simple way to add this movement into your routine. Start your morning with 2 sets of 10-12 with a 30 sec rest in between paying attention to keep a moderate stretch in the muscles mentioned above.
Here is a simple way to add this movement into your routine. Start your morning with 2 sets of 10-12 with a 30 sec rest in between paying attention to keep a moderate stretch in the muscles mentioned above.
