Week 109: Lateral Heel Taps
- Keep It Moving PT & Wellness
- Oct 6
- 2 min read
It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!
Exercise: Lateral Heel Taps
Purpose: To target eccentric strengthening of the quads and hips necessary for proper knee and hip control when hiking downhill
Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season.
Why We Love It: It prepares you for having a successful and happy time navigating the unpredictability of the New England woods, especially downhill
Procedure:
Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis
Place your hands by your sides with hands at cheek height
Exhale to drive tension in and brace your core
Squeeze your shoulder blades together as you lift your elbows towards the ceiling. Do not lose core bracing or let your back arch. You should primarily feel your shoulder blades and mid back muscles working
Hold for 3-5 seconds
Repeat 4-6 times
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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