Stretch of the Week: Kneeling Shin Stretch

For the fourth week of January, we will be performing a Kneeling Shin Stretch with a foam roller.

You will feel this stretch in the muscles from the top of your feet to your knees, and you’ll get a bonus stretch of your quadriceps muscles along the top of your thigh as well! You will need a foam roller for this stretch.

Please skip this week if you have difficulty getting up and down from the floor. Please consult your physician if you have any knee or ankle injuries.

How to perform:

1. Come to all fours with the foam roller under the top of your feet as shown in photo 1. If you are already feeling a stretch in your shin areas stay in this position.

2. For a greater stretch sensation, begin to bring your hips back toward your heels as shown in photo 2. You can stop at any point as you sit back, you do not have to go all the way back as shown in the photo. Go to whatever level your knees and feet can feel comfortable.

3. If you want the most stretch sensation in the shins and the quadriceps, then you can sit all the way to the heels and sit upright in the torso as shown in photo 3. Please be mindful of any pain you feel in this position. Come back to all fours if you have pain in the knees or ankles.

4. Stay in the position for your desired level stretch for one minute and then to come out of the stretch, come back to all fours.

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