ClapMove · clapmove.com
Exercise handout — move better, feel better.
Heel Slides (Supine)
Gentle knee bending exercise lying on your back. Excellent starting point for knee mobility after injury or surgery.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
No equipment? Try: Towel under heel for smoother sliding
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
3 sec slide up / 3 sec slide down
Tempo
Step-by-Step Guide
Set up
- Lie on your back on a firm surface
- Legs straight, arms relaxed at sides
- Surface should be smooth enough for heel to slide
Step 1 of 4
Slowly slide your heel toward your buttocks
Step 2 of 4
Bend knee as far as comfortable without pain
Step 3 of 4
Hold briefly at end position
Step 4 of 4
Slowly slide heel back to starting position
Breathing
- Breathe naturally throughout
- Exhale as you bend the knee
Form Cues
- Keep movement slow and controlled
- Let gravity assist the bend
- Stop before pain increases
- Keep hip and pelvis still
Common Mistakes to Avoid
- Moving too quickly
- Pushing through sharp pain
- Lifting hips off the floor
- Using momentum instead of control
Safety Information
Stop if sharp pain or locking sensation occurs. Very safe exercise.
Progressions
Add 3-5 second hold at end range, increase range gradually
Regressions
Use towel strap to assist if needed, smaller range
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.