Stretch of the Week: Shin Massage with Foam Roller

For January’s last stretch of the week, we will be performing a Shin Massage with a Foam Roller. This is also an abdominal exercise, so you will get two for one with this stretch!

You will need a foam roller to perform this week’s stretch. If you do not have one you can purchase one from Amazon or swing by your local fitness store to pick one up. It is also important to note that this week requires weight to be place on the hands. If you have wrist injuries or knee injuries please consult your doctor before performing. If you have difficulty getting up and down from the floor, please skip this week’s stretch.

How to perform:

1. Place the foam roller under the top of your shin, NOT on your knee. Walk your hands forward until your knees are no longer under your hips, as shown in photo 1. Make sure your hands are directly under your shoulders.

2. As you exhale, slowly begin to bring your knees in toward your chest to roll the foam roller toward your feet. Engage your abdominals as though you are doing a crunch to initiate and follow through with this action. Press your entire palm into the floor, especially the space between your thumb and index finger. Firm your shoulders onto your back but do not lock your elbows. Arms remain straight as shown in photo 2.

3. Keep bringing your knees toward your chest until they come as close to your arms as you can get them, and the roller reaches the top of your feet as shown in photo 3.

4. Inhale and extend your legs back to the original position, rolling the foam roller back toward your knees. Continue with this action for five repetitions or more if you are able. Remember to keep your abs engaged throughout the entire movement!

Interested in learning more? Email me at rachel.lackowski@athletico.com

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