LOWER LEG STRETCH - BENT KNEE WALL
Stretch the lower leg and shin muscles through bent knee forward leaning movements.
How to Perform
- Stand about 18 to 24 inches from the pool wall.
- Have one foot forward and one foot back, both knees bent.
- Place your hands on the pool edge and keep the heel of the back leg on the pool bottom.
- Lean into the wall slowly, feeling a stretch in your lower leg.
- Hold for 20-30 seconds and repeat with the other leg.
Key Execution Cues
Remember: Keep both heels on the pool bottom. Lean slowly and gently. Feel the stretch in the front and side of lower leg.
Safety & Precautions
Important: Avoid if acute shin or ankle injury. Do not force beyond comfortable range. Stop if experiencing shin pain.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep heels planted.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase lean intensity.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease lean intensity.