Standing Shin Stretch
Standing (wall) · Front of the shin (tibialis anterior)
A self-stretch for the front of the shin (tibialis anterior). Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Standing (wall) · Front of the shin (tibialis anterior)
Starting position
Stand side-on to a wall and place the hand nearer the wall on it. Step the other foot back and rest the tops of the toes on the floor.
Movement phases
1. Rest the top of the foot
Place the tops of the back toes on the floor and point the foot.
2. Bend the front knee
Bend the front knee a little and move your body slightly forwards.
3. Hold the stretch
Stop where you feel a gentle stretch from the front of the shin to the top of the foot.
4. Return slowly
Straighten the front knee and return to the starting position.
What to check yourself
Check that there is no strong pressure on the top of the foot or the toes, and that the ankle is not rolling inwards.
Adjust the stretch
Easier: Start with the toes tucked under instead of the top of the toes on the floor.
Deeper: Keeping the top of the foot on the floor, move the back knee a little forwards.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions