“Hammer” From the long seat, press the back of your knee into the pad so that the heel (clenched toes) slightly lifts off the floor. The thigh remains on the floor. The movement comes only from the knee joint not from the hip!
If the knee joint does not provide sufficient extension, the exercise can be made easier by supporting the back of the knee with a towel or a small cushion. Do quick repetitions one after the other (20-25 repetitions in 3 sets) so that the heel makes small hammer movements on the floor. For strengthening, the stretched, raised position can be held for a few seconds and then released again. Continue to the next exercise
