Kneeling Shin Stretch
Stretches the shins and top of the foot for shin-splint relief.
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About This Video
The tibialis anterior and extensor muscles along the front of the shin control foot dorsiflexion — the ability to lift the toes and clear the ground during walking. After 50, tightness in these muscles reduces foot clearance and increases the risk of tripping on uneven surfaces, curbs, and stairs. The kneeling shin stretch places these muscles in a fully lengthened position that reverses the shortening caused by years of walking and standing. For anyone over 50, maintaining shin flexibility is a direct investment in fall prevention and walking confidence.
How to Perform This Technique
Come to a kneeling position. Untuck your toes and place your shins flat on the ground.
Press your hips back toward your heels. Go only as far as your range allows — stopping partway is completely fine.
If you can, bring your sit bones all the way down to your heels. Use a wedge, pillow, or folded towel underneath for support if needed.
Come back as far as you can, sitting nice and tall. Roll your shoulders back and downward.
Stay grounded here, allowing gravity and your own body weight to do the work.
Relax your shin muscles, legs, and feet, and hold for several deep breaths.
Benefits
Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body.