Raising and Lowering the Heels

Safety first

• Ask your doctor before starting if you have heart disease, uncontrolled blood pressure, dizziness or fainting, a fall in the last 6 months, surgery in the last 3 months, diagnosed osteoporosis, a hip or knee replacement, a painful joint, or pregnancy.
• Pain is a stop sign. Stop with burning, pressure, or sharp pain; normal muscle tiredness is different from pain.
• For seated work use a sturdy, armless, wheel-free chair with a firm seat against a wall. Keep both feet flat; use a stable book support if needed.
• For every standing or balance movement keep a fixed support within one arm's reach.
• Never hold your breath. Breathe with the movement and return to normal breathing when effort rises.
• If you feel dizzy, sit down, wait one minute, and end the session for that day.
• Drink water, practise at least one hour after a meal, and use non-slip shoes or a non-slip bare-foot surface.
• Use a comfortable range. Forward bends come from the hips with a long, neutral spine; avoid sudden twisting.
• This programme is not medical treatment and does not replace physiotherapy.