（把杆跟腱与小腿拉伸）是专门针对跟腱和小腿肌肉的把杆拉伸。面对把杆，双手轻扶，一只脚向后迈出呈弓步姿势，后脚跟紧贴地面压住，后腿伸直。这个姿势深度拉伸腓肠肌和比目鱼肌，并延展跟腱。它对进行大量跳跃（Sauté 和 Allegro）训练的芭蕾舞者尤为重要，有助于预防小腿紧张、跟腱炎、胫骨疼痛和足底筋膜炎。定期练习可保持小腿的弹性与健康。
把杆跟腱与小腿拉伸
（把杆跟腱与小腿拉伸）是专门针对跟腱和小腿肌肉的把杆拉伸。面对把杆，双手轻扶，一只脚向后迈出呈弓步姿势，后脚跟紧贴地面压住，后腿伸直。这个姿势深度拉伸腓肠肌和比目鱼肌，并延展跟腱。它对进行大量跳跃（Sauté 和 Allegro）训练的芭蕾舞者尤为重要，有助于预防小腿紧张、跟腱炎、胫骨疼痛和足底筋膜炎。定期练习可保持小腿的弹性与健康。
Suture et Flexion de la Cheville à la Barre is a barre stretch specifically targeting the Achilles tendon and calf muscles. Facing the barre with both hands resting lightly on it, the dancer steps one foot back into a lunge position, keeping the back heel pressed firmly down into the floor and the back leg straight. This position deeply stretches the gastrocnemius and soleus muscles and elongates the Achilles tendon. It is particularly important for ballet dancers who perform extensive jumping (sauté and allegro) work, as it helps prevent calf tightness, Achilles tendonitis, shin splints, and plantar fasciitis. Regular practice maintains the elasticity and health of the lower leg.
Suture et Flexion de la Cheville à la Barre