[Alastair]

Achilles tendons and hamstring exercises.
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After ADR, quite a lot of time has been spent either sitting or standing. One set of muscles and tendons which need attention to maintain their elasticity and dimension, are the Achilles tendons and hamstrings.

This exercise is done by standing in front of a wall place your hands against the wall at slightly above head height in front of you. Place one leg in front of the other, the front about 6 inches away from the foot of the wall,the rear leg about a foot behind the heel of the front foot. Bending the front leg slightly place your weight on that leg and straighten the other leg, so you are in a position as if you are pushing the wall down. By straightening the leg at the rear gently, you will feel your Achilles tendons and hamstring come under pressure. By flattening the rear foot heel further this can be increased, or by lifting the rear foot heel it can be decreased.

Use alternate feet for the front and rear positions, and you will find that you will be able to gradually re-stretch these tendons and muscles to normality. You will also feel this whilst walking uphill, however it is not controlled whilst walking uphill. This is a better way to do things.

*** Please do not do these until 4 weeks after surgery and do them Gently ***