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Impactbeginner
Heel Drops
Raise the heels and return them to the floor near sturdy support. A gentle return and a forceful drop create different levels of impact.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 10–15
- Intensity
- gentle return
- Rest
- 30 s
Use the repetition count and impact level agreed for your plan.
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Stand tall, feet hip-width, near a counter for light support.
Do this
- Rise up onto the balls of the feet
- Return the heels with the amount of impact agreed for your plan
- Stand tall and absorb through the legs
Avoid this
- Adding force before it has been agreed for your plan
- Letting the upper back round on impact
Safety
Start with low impact. After spinal fractures or multiple fractures, discuss any increase in force with your clinician. Stop for pain, dizziness, or loss of balance.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.