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Standing Tendon Stretch on the Pilates Mat

IntermediateStrengthTier T2

You stand with your heels together and your toes slightly apart, with your fingers interlaced behind your head. You press your head and hands into each other and lift your heels only as high as they can stay together.

Targets: Foot & Toes

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
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the heels together and the toes slightly apart.
  • Interlace the hands behind the head and press the head into the hands and the hands into the head.
  1. He stands tall on the mat with his heels pressed together, toes slightly apart, and his fingers interlaced behind his head.

    Step 1 of 5

    Stand with your heels together and toes slightly apart, fingers interlaced behind your head.

  2. Still standing tall, his head presses back into his interlaced hands while his tailbone reaches down and his center draws upward.

    Step 2 of 5

    Press your head into your hands and your hands into your head, reach your tailbone down and pull your center up.

  3. Both his heels are lifted off the mat still pressed together, his body rising onto the balls of his feet without any sway.

    Step 3 of 5

    Hug your heels together and lift them up only as high as they can stay hugged.

  4. His heels lower back to the mat still hugged together, a light controlled tap rather than a drop, his posture unchanged.

    Step 4 of 5

    Hug the ankles together and tap the heels back to the floor, then repeat.

  5. He stands tall on the mat with his heels pressed together, toes slightly apart, and his fingers interlaced behind his head.

    Step 5 of 5

    Stand with your heels together and toes slightly apart, fingers interlaced behind your head.

Safety Information

Lift the heels only as high as they can stay hugged together, and tap them back down rather than dropping. It is more than a calf raise and aims at connecting the feet to the seat through the outer hips and inner thighs. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.