Step Stretch

Step 1

Starting Position:  Place a step with two risers on each side (or used a raise stable platform) against a wall.  Place your right foot on the step so your whole foot is in contact with the step. Place your left foot on the back of the step so only the ball of the foot is in contact with the step.  The heel is off the step.  Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back. Gently place your fingertips on the wall for balance to maintain this position.
 

Step 2

Action:  Slowly lower the left (back) heel toward the ground while bending at the right knee. Hold the stretch for 15-30 seconds for 2-4 repetitions on each side.