Alternating Against-Wall Heel-Tap Sit

Alternate Heel Tap Sit Against Wall (Calves)

1. Starting Position:
- Find a flat wall and stand a few feet away from it, ensuring you have enough space to sit down.
- Lean against the wall and gently slide down until your thighs are parallel to the ground, as if you are sitting on an invisible chair.

2. Body Positioning:
- Keep your feet flat on the floor, shoulder-width apart.
- Your back should be pressed against the wall, and your knees should be directly above your ankles.
- Engage your core to maintain stability.
- Keep your arms in a comfortable position, such as resting them on your thighs or clasped in front of your chest.

3. Movement:
- While holding the seated position, lift your right heel off the ground and tap it on the ground in front of you.
- Return your right heel back to the starting position.
- Next, lift your left heel off the ground and tap it on the ground in front of you.
- Return your left heel back to the starting position.
- Continue alternating heel taps in a controlled manner.

4. Breathing:
- Inhale as you lift your heel and tap.
- Exhale as you return to the starting position.

5. Repetitions:
- Aim to perform 10-15 alternating heel taps on each leg, or as many as you can manage while maintaining good form.

6. Ending the Exercise:
- Once you finish the heel taps, gently push off the wall and stand up straight.
- Take a moment to stretch your legs if needed.

Tips:
- Keep your movements slow and controlled to maintain balance and avoid strain.
- Adjust the height of your seat (squat) depending on your comfort level; the lower you go, the harder it will be.
- Ensure your back remains flat against the wall throughout the exercise.