Full Body Stretch Routine
Lower Extremity Stretches

Tibialis Posterior

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IN THIS LESSON

This stretch targets the deep Tibialis Posterior muscle in the lower leg, which is a primary stabilizer of your foot's arch. Keeping this muscle healthy is crucial for improving ankle stability, supporting proper foot mechanics, and can be beneficial for those dealing with shin splints or flat feet.

Instructions

Step 1: Get into Position

  • Sit comfortably in a chair or on the floor.

  • Bend your right knee to 90 degrees and rest your right ankle on top of your left thigh, as if you were about to tie your shoe.

Step 2: Secure Your Grip

  • Weave the fingers of your left hand through the toes of your right foot for a secure grip.

  • Place the thumb of your right hand on the ball of your right foot.

Step 3: Apply the Muscle Energy Technique (M.E.T.)

  • Activate: Gently try to turn the sole of your right foot downward toward the floor. Resist this movement with your hands so that the foot doesn't actually move. You will feel a light contraction in your shin/ankle area. Hold this activation for 3-5 seconds.

  • Relax & Stretch: Completely relax the effort. As you exhale, use your hands to gently turn the sole of your right foot upward and outward, away from your body, to place a stretch on the Tibialis Posterior. Hold this passive stretch for 2-3 seconds.

Step 4: Repeat

  • Repeat this "activate-relax-stretch" cycle 3 to 5 times.

  • Gently release and repeat the entire sequence on the left foot.